Perfect Poise, Perfect Life
Bring your body into balance and revolutionise your life
By Noel Kingsley
Publisher Hodder Mobius
AVAILABLE HERE
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Reaching upwards
A number of people have come to me recently for Alexander Technique sessions who have had trouble with a shoulder, such as pain, difficulty in movement or even a frozen shoulder. Although we may know of an instance when we injured or strained it, there is also the possibility that our discomfort just came on 'for no apparent reason'.
However, although we may not be able to determine the cause in some situations, it is likely that our painful or debilitating condition was brought about by straining, falling or bumping into something or even just sleeping awkwardly. Such conditions do not just happen by themselves and may well be brought on by a specific instance, but it may also be very closely linked to our own postural habits. Indeed the injury may have just been waiting to happen, although it's not entirely pleasant to accept this. For instance, it's very common for people to simply bend over to pick up something small from the floor and in the process of bending they trap a nerve in their back or muscles go into spasm and they can't move. It's certainly not the activity of bending that's the cause, but the manner in which we do the bending. If we have healthy, free poise that's balanced and expansive in nature, then we can bend easily without straining. But if we are somewhat collapsed in stature with a stoop or slouch or with general unwanted stiffness and then we bend to pick something up, we are already under unhealthy strain and a simple movement may just be enough to cause an injury. 'The final straw breaks the camel's back'. (Sorry for this rather unfortunate choice of analogy!)
If we experience restricted movement in our arm or shoulder, we may need some treatment from a physiotherapist, but there is a lot we can do for ourselves. The manner in which we reach upwards can have an effect on how our arm and shoulder feel and function. A helpful tip comes to mind that can make an enormous difference. For instance, if we want to raise our arm to reach something from a high kitchen cupboard, don't just raise your arm. Firstly the anticipation of pain is likely to make us stiffen more than we are already and then we probably make far more effort than is desirable because of our postural habits anyway.
When reaching high up, firstly stop to see if you can free your neck by letting your head balance freely on the top of your spine (let your head roll forwards a little by dropping your nose). Do this even though you are going to reach upwards. Now, having freed your neck to the best of your ability, try to also relax your shoulder. When you reach upwards, think of your fingertips leading the way. Think of your fingertips being 'taken upwards', even by invisible strings rather like a marionette puppet. Lead with your fingers all the way upwards until your hand touches the object you want.
Practice this now while you're sitting here. Firstly for comparison, just raise your arm upwards towards the ceiling in your normal manner and see how that feels. Now we do it again differently. Free your neck firstly by letting your head roll forwards a few millimetres then think of your fingers leading the way as though your fingertips are able to take your hand and arm upwards for you. See if you can notice any difference. If you've done it correctly you may notice that your arm feels lighter than before and you may reach further without strain.
If you're going to reach for something with your hand, think of your fingertips leading the way. The thought has an effect on your co-ordination and the way all your muscles work.
