GoMulti is a New Zealand based sports magazine. In the May/June 2013 issue they included a short article on the Alexander Technique and what it has to offer athletes. What appears to be an edited version is now available on their web site. It includes some expert tips for both cyclists and runners:
Expert tips for cyclists by Barry Collin
- Don’t collapse your back into a C- curve, because it restricts breathing. Collapsing the back produces in turn a collapse in the front, which restricts rib movement and breathing. One gets the most oxygen for the least effort from the floating ribs at the bottom of the rib cage. Collapsing forward restricts their freedom and much more effort is needed to use inappropriate upper ribs, and accessory breathing muscles.
- Don’t tilt your chin up so that you break the line extending from your spine. Feel how the balance of your head (which depends upon correct muscle tone), is very important in the overall balance of the bike; the more you can allow the weight of the head to be transmitted down through the column of the neck and the length of the spine into the saddle, the more stable the bike will feel. The head, neck and back are now working as one integrated unit.
- Let your legs do the work. Finally, keeping this sense of relationship between head, neck and back, allow yourself to pivot forward from the hip joints and then allow the heels of the hands to just support your weight on the bars. This is a poised cycling position. You soon appreciate that it is the legs that really must do the work. If the legs don’t do the work, the effort is passed upwards through the body. This will produce unproductive tension and tightness around the shoulders and arms, in the neck and jaw, and of course in the rib cage and the breathing.
Expert tips for runners by Malcolm Balk
- The head leads and the body follows: RUN TALL, not military tall but an easy up. The spine should lengthen in the body, not bend forward in the direction of movement. The forward lean should come from the ankles not from the waist. Thinking up helps the athlete breathe more naturally as well as preventing back issues.
- Lead with the knees not the feet. Alexander’s direction “let the knees go forward and away” is perfect for runners who want to reduce over-striding. Thinking of the knee leading, rather than reaching with the foot, encourages the runner to land more underneath the hip which helps to reduce braking and slowing momentum.
- Avoid ‘end gaining’! Focusing too much on results is a great way to kill the joy of running and competing. Learning to run well, train intelligently and compete with courage and passion will bring results and enrich you as a human being in the process.