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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Lifting without strain
Having needed to lift some heavy furniture the other day, I was reminded about how careful we should be not to injure our backs. Needless to say as I am a teacher of the Alexander Technique I was able to take the care necessary to stay free in my neck and shoulders and be in good balance as I used all my strength to shift something that was heavier than I'd ideally like. Stopping first before the move was important to give myself chance to be prepared.
Rushing around and trying to get things done quickly is the enemy of health and can so often cause us to injure ourselves. When we rush, we are frequently off balance, 'getting ahead of ourselves' and so with the effects of gravity working on us (and on the thing that we're going to lift!) all the time, we can strain ourselves so easily. Being slightly off balance is not a good place to be if we're going to lift a heavy object.
To lift something with ease, we should bring ourselves as close to the item so the weight of it is as near to our body as possible. We have a centre of gravity around which our own body weight will be normally evenly distributed (or should be if we have decent posture), but if we get off balance, then this is not the case. When we lift something, the weight of the item adds to our own weight and as this extra weight is 'outside' of us rather than an intrinsic part of us, then our centre of gravity shifts. We need to be free or loose enough to compensate, probably by leaning backwards a little. We now become a strange creature that's not only got two legs, a head and body and two arms but also has a strange shaped box or 'thing' sticking out of its chest! Being this new 'creature' with a box attached in front (!) our centre of gravity will be different. (The same applies if we are pregnant.) If we do not lean backwards a bit when we lift something to compensate for the weight, the item pulls us forwards and our back and legs and neck will all be struggling to prevent us from falling over forwards with the weight. This is when we can strain ourselves badly.
When you're going to lift something, give yourself time and the chance to prepare physically for the extra effort involved. The worst thing any of us can do is to just reach out and stretch to lift something that's far away from our body. This doesn't matter whether it's a box on the floor, or if you're sitting in a chair and reach to the floor to pick up a book. If you're stretching to reach, even a small weight can be enough to wrench your back.
Take your time; get as close to the item as you can; wrap yourself around it if you possible; space your feet apart; free your neck before you lift and as you do, think of your head leading the way upwards. If you feel that you're starting to strain in your back, stop. It may be too heavy. Leave it where it is; come back to yourself and prepare again. If you feel an uncomfortable strain beginning before you've got it off the floor. Stop. Get someone else to do it or to lend a hand! Better safe than sorry.
Stopping to think is the key. Inhibit the tendency to rush ahead. Then you'll have the best chance of lifting something and still enjoy good health afterwards!
