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Don't pull your shoulders back!


Try to sit up or stand straight.

Then observe what you did to achieve this.

You probably pulled your shoulders back, bringing the shoulder blades closer together and lifting your chest. You might even pull your chin to straighten your neck.

 

Many people make this mistake of trying to correct their posture by pulling their shoulders back. This is a very common misunderstanding. There are numerous online instructions advocating this approach.

 

However, pulling your shoulders back can lead to neck and shoulder pain, or even migraines. You probably won't be able to maintain this position for long time without becoming very stiff and experiencing discomfort.

 

Having taught the Alexander Technique for over 20 years, I have encountered this issue many times, and many people have suffered from neck and shoulder pain, and some have developed severe headaches.

 

In the first Alexander Technique lesson, when I assess a new client's posture, I often find that most people try to stand tall by pulling their heads and shoulders back. When I correct them not to do this, they are often surprised, as they believed this was the correct posture all along. I have had clients who suffered from migraines and neck pain for years, and after learning to stop pulling their shoulders back, their pain disappeared quickly.

 





To demonstrate this point, I often ask clients to place their hand on my back between the shoulder blades and then pull my shoulders back and lift my chest up. They feel my back muscles squeezing together and realize that this cannot be natural.

 





The key muscles involved in this process are called the Rhomboids (fig. 1) and Trapezius (fig. 2).  Rhomboids are located between the shoulder blades and the spine. When these muscles get stuck, it can be very uncomfortable. You may have experienced this before.

 











Figure 1 Rhomboids















Figure 2 Trapezius

 

When slouched, the spine is curved forward, leading to the ribcage bending forward. This, in turn, causes the shoulder blades to curl forward, and surrounding muscles like the pectoralis tighten, resulting in rounded shoulders. Many people try to pull their shoulders back in an attempt to straighten their posture and spine. However, the correct approach is the opposite. The spine needs to come up first, opening up the ribcage, and then the shoulder blades will follow suit. Forcing the shoulders to go back only contracts the back muscles and does not lead to good posture.

 

Using big superficial muscles to pull yourself up is not effective. You need to engage postural muscles and stimulate postural reflexes, known as the Primary Control in the Alexander Technique, while keeping the big superficial muscles quiet. But it's not easy to leave superficial muscles alone when trying to straighten your spine as the superficial muscles are conditioned to contract very quickly. This is the habits that needs to be unlearned.

 

Achieving the right balance is quite intricate, and that's why you need an experienced Alexander technique teacher to guide you through this process.

 

If you live in or around London, Exeter, or Totnes, feel free to get in touch, and I can show you how to achieve this. My practices are in the following locations:

 

- London, Swiss Cottage

- Exeter, behind Gandy Street

- Totnes, at the bottom of the town.

 

Fumiaki Tanaka MSTAT, RCST

Member of the Society of Teachers of the Alexander Technique 

Registered Craniosacral Therapist

Tel: 0730 5577700

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