Back Trouble: A New Approach to Prevention and Recovery (Alexander Technique) by Deborah Caplan

Author:Deborah Caplan [Caplan, Deborah]
Language: eng
Format: epub
Amazon: B07SVW6DGG
Publisher: American Center for the Alexander Technique, Inc.
Published: 2019-06-08T00:00:00+00:00

(Left) Incorrect: spine compressed. (Right) Correct: head and spine lengthening up.

Reaching Up

Stand and raise one arm as though you were placing an object on a high shelf. Did you feel your back arching and your rib cage moving forward? Arching the back when reaching up is one of the most common causes of shoulder imbalance, and it actually takes strength away from the arms. Our arms get support and power from the large back muscles, and the back needs to be in good alignment—not arched—to give this support. Arching also causes strain and compression in the lower back.

To practice reaching up correctly, stand in profile to a mirror with your arms at your sides. Think of your head leading up and your torso lengthening and widening. Continue this thought as you slowly raise one or both arms in front of you as far as you can comfortably. As your arms start to rise above shoulder level, gently tighten your lower abdominal muscles to keep your back from arching. Raise and lower your arms a few times while checking in the mirror to be sure your back is not arching.

Arching the back when reaching up is an integral part of some activities, such as a tennis serve or certain exercises and dance steps. In such cases, you can arch your back without hurting it by thinking of your entire spine lengthening throughout the movement of reaching and arching. All your torso muscles will then be working to support and protect your spine.

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