Alexander Technique for Personal Trainers

An Alternative View of Posture

By
Leland Vall
Certified Alexander Technique Instructor
New York, NY
www.freeyourneck.com

There has been growing interest in the Alexander Technique since a British Medical Journal study
noted its effectiveness for long term back pain relief (bmj.com/cgi/content/full/337/aug19_2/a884).
Some of your clients may ask you about the Alexander Technique and this article should give you a
basic understanding as well as help you answer their questions.

An Alternative View of Posture

All personal trainers have seen the plumb line image of perfect posture and also know the proper
forms for safe and effective training. However, there is less confidence about how these postural
ideas are transferred to daily life and movement because they seem stiff and confining. The
Alexander Technique is different because instead of static positional relationships such as the plumb
line, or holding the shoulders in a certain position, it describes proper posture as a release of tension
leading to dynamic oppositional relationships between parts of the body. Think of the springiness of
a great athlete, or the ease and openness of a very attractive person who seems fill the space around
them, this is what the Alexander Technique seeks to impart. Fans of the Alexander Technique report
more efficient movement, improved breathing and vocal production, greater strength, and a feeling
of ease and lightness.

Background
The Alexander Technique was developed over 100 years ago by an Australian actor named F.M.
Alexander (1869-1954). He developed his method after theorizing that poor postural habits of
excess tension caused him to lose his voice on stage. Although his technique has mostly existed
under the radar, it has long been popular with classically trained performing artists and many
conservatories offer Alexander classes. The number of certified Alexander teachers and their clients
has also continued to grow. Today, certified Alexander teachers can be found across the United
States.

©2009 Leland Vall www.freeyourneck.com 1 of 3

The Alexander Theory
Instead of defining proper posture with static angles and positional relationships, the Alexander
Technique defines proper posture as a quality of dynamic oppositional relationships within the body,
similar to a compression spring or an ocean wave. Instead of holding parts of the body in a position,
such as holding the shoulders back or tightening the stomach, students of the Alexander Technique
establish oppositional relationships within their bodies by learning to avoid the excess tension that
tends to draw the body inward.

Dynamic Oppositional
Relationships As a Wave
In poor posture, the head is pulled
down and back, pushing the torso
down and forward. In improved
posture, the head releases forward
and up, giving room to the torso
and creating a dynamic
oppositional relationship that is
similar to the wave.

Worse Better
As shown in the above image on the left, poor posture is exemplified by a retraction of the head into
the body, which tends to push the upper torso forward and down. In improved posture, the head
releases forward and up, giving room for the torso to expand backward and upward in opposition to
the head and legs. It is important to note that these are not positions, but rather a release of excess
tension that allows for internal dynamic relationships similar to the wave image on the right. It is
also important to understand that the Alexander Technique is not a set of movements, but a general
concept about posture and movement.

Dynamic Oppositional
Relationships As a Spring
The Alexander Technique suggests that proper
posture also resembles a compression spring.
Like the archer’s bow, the oppositional
relationships remain the same during movement
no matter the direction of the movement. If you
think of the body as a spring, or a set of springs,
the bending figure could be moving up or down.

©Leland Vall

©2009 Leland Vall www.freeyourneck.com 2 of 3

The image above shows how the body can be compared to a compression spring like the archer’s
bow. No matter how much the spring is compressed, it remains in opposition to itself and always
seeks to expand. In proper bending, the body works similarly to the bow and the dynamic
oppositional relationships are maintained throughout the movement. The diagram can be compared
to the images below.

Dynamic Oppositional
Relationships in Movement
Instead of looking at these images
as positions, look at how the
image on the right looks more like
a compression spring or a wave in
motion than the image on the left.

Worse Better

Body parts pulled together. Body parts in opposition to each other.

Learning the Alexander Technique

The Alexander Technique is a mind/body awareness skill. It is not an exercise
and, although it can enhance fitness training, it does not replace it. During a
lesson, the instructor uses their hands to gently guide the student through simple
movements. It takes from 10-30 private lessons to gain a useful understanding of
the Alexander Technique. After each lesson, students usually feel lighter and freer
in their movement. It is the student’s responsibility to apply the lessons to their
daily life. Over time the old way of moving begins to feel uncomfortable and the
improvement becomes permanent.
Alexander teacher
Leland Vall with
Certification to become and Alexander Teacher is quite involved and requires the personal trainer Luis
Baez.
completion of a three year, 1600 hour course. Contact the American Society for
the Alexander Technique for more information and to find a teacher in your area. www.amsat.org

Leland Vall is an AmSAT certified Alexander Technique teacher in New York City. He has taught
Alexander at Chelsea Pier Sports Center and is the author of The Secret to Using Your Body.

©2009 Leland Vall www.freeyourneck.com 3 of 3