Seated bending? Lead with the crown of your head.
For reaching while sitting (and not sitting), lead with the crown of your head, not your chin. It\’s more comfortable, reduces neck tension, and you will be able to reach farther.
More resources for comfortable sitting:
Video: The Chair Is Incidental
Video: Improve Computer Posture
Seated Bending? Use Your Hip Joints
Video: How to Lean Back in a Chair
Video: Think of the Chair as Your Legs
Point Your Spine when Bending Forward
Seated Bending, Use Your Hip Joints
There are more resources available on the Free Your Neck Blog. Please write your requests in the comment section.
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Hi Leland
I interpret inhibition to be concerned with becoming aware of my tendency to focus on the end result of the movement (ie. sitting down, bending forward) and using this awareness to stop (or inhibit) this tendency.
Direction seems to focus on what’s happening in the body to bring about the result we’re seeking (ie. bending of knees over feet to lower myself into chair or pointing spine as i hinge at hip joints to come into seated forward bend.
I find applying Inhibition and Direction more difficult when there is no object(such as a chair)and only the movement itself ie. (forward bend)
Thanks
Robert
Hi Leland
Thanks again for your concise, lucid tips.
I do yoga and my most challenging movements are sitting on the floor while bending forward over either 1 leg or both legs. I’m experimenting with using inhibition and direction for a less tense more easeful movement. Any helpful hint you can offer would be appreciated.
Great website!
Robert
Hi Robert and thanks for commenting. You ask an interesting question here because Inhibition and Direction themselves are the ultimate tip. Define them and you will be on your way to benefiting from the Alexander Technique.
Tip 31, Inhibition – https://freeyourneck.com/blog/alexander-weekly-tip-31/
Tip 32, Direction – https://freeyourneck.com/blog/alexander-technique-weekly-tip-32/
Thank you, Leland. There are lots of good pointers to process here, so I read all the references and then I did the Alexander Lying Down activity. Tomorrow is another day. 😉
Again, thank you. I’ll keep practicing.
Georgia
I could use tips for car travel. The seats are lower than a chair, so if my feet are
below my knees, then my knees are higher than my hip joints. When my legs are
stretched out in front of me, my back tends to curve back into the seat. After a car
trip of more than an hour or so, my back hurts and then tends to give me trouble for
several days. How should the head rest be positioned? Suggestions PLEASE!
Hi Georgia,
Thanks for your questions.
Hips Higher than the Knees
I’ve heard this complaint in relation to car seats before, but I don’t understand what’s wrong with that. The hip has a big range of motion and it’s normal for the knees to rise above the hip joints. It seems to me that it is often a more comfortable option when sitting to put a box under the feet to raise the knees. Maybe I’m missing something.
Lower Back Coming Forward with the Legs
This is a problem that I address all the time and it can happen whether the knees are straight or bent. Demonstrated most clearly when sitting, the legs go forward, the pelvis stays back. Take a look at Finding Your Hip Joints and then try Tips 46 and 26.
Discomfort After a Long Car Trip
The body does not like to stay in one position. You have to somehow move around a bit, and I think regular exercise also helps. The Alexander answer is to reduce excess tension. Besides taking Alexander lessons, take a look at the Lying Down Exercise and my page on improved breathing.
Headrest Position
I think the headrest position has to do with safety, not your posture. Maybe consult your owner’s manual? Otherwise, proper head position is a complicated question that I will address more directly in a later post. Remember, there is no proper head position (your head moves) only a proper head/neck relationship. In the meantime, you can look at Tip 11 and I also suggest that you avoid pulling on the steering wheel. Maybe you can translate this tip for New York City subway riders.
I hope that helps.
Thanks again for the best tips.