We can do all kinds of things to correct our posture, but how do we really know that we're going in the right direction? Can you see your posture change over the course of a few seconds? In this video, we look at how we can use visuospatial tools to judge if we are successfully making an adjustment to our posture and verify that we are doing what we intend to do. Some of the images used in the video were made by Jeando Masoero. I offer lessons in the Initial Alexander Technique, which are conducted one-on-one with a teacher over Zoom. They are designed to help you gain conscious control over how you move your body. Most people have no idea what they’re doing with their body, and as they misuse their body, they end up with discomfort, pain, and other issues that they may not even realize are caused by what they’re doing to themselves. But how do you figure out what you’re doing wrong? And how do you change what you're doing and overcome lifelong habits? In an Initial Alexander Technique lesson, you will record yourself through Zoom, so you will be able to see and understand what you are doing when you stand, sit, walk, and perform other simple gestures. With the assistance of your teacher, you will come to understand how you are misusing the mechanisms of your body, and you will gain the ability to choose to use yourself in a more sensible way. You can learn how to use your body without pain. You can break free from long held habits. All you need is a system that works. For more information or to book a lesson, please visit my website: mechanicsofpoise.com/ You can contact me at: Delsartelessons@protonmail.com "Students of these questions know that the man whose conditions we are analysing has already developed debauched kinesthetic systems which permit defective registrations of different sensations or feeling tones, and hence it is very difficult for the person so constituted to arrive at a reliable estimate of the extent of his improvement through such faulty senses." F.M. Alexander
I noticed when modeling myself in the mirror how much movement I actually need when doing the reasoned system, a lot more than you think as stated in the video, although it's a a bit hard to get that much movement in a 2 second interval.
You can make second adjustment right after the first. Make another if it's needed. Then take a little walk around and see if you can make as much movement as you did in the two adjustments at once.
@delsartealexandermasoeroyo9147 Thanks! I will give that a go. Would we rely on feeling sense to keep the movements in place, once the movements are completed? Also just to add, I have quite a bit of breast tissue to be able to see my sternum from a side angle, so it's a little difficult to see how far forward or back my lower sternum is to my upper sternum, would the curve in the back be a good indicator? I've tried using the stick method, although when I do it, even though the pelvis point, rib8 and upper sternum are in line there is still a curve in my back?
At the beginning stages, you will likely lose the progress you’ve gained moments after making the adjustment, but that is not how it will always be. Because these adjustments are bringing your fascia back into play, your muscles will gain leverage that they did not previously have, and will function better. So over time, it will become easier and easier to make the adjustments and sustain them. Eventually, you’ll actually recognize that the bending and shortening movements that seemed impossible to stop at the beginning, are burdensome and uncomfortable. They'll seem unnecessary, and so you won't make those movements (you will understand they they are movements and you will decide to not make them). Your baseline posture will improve, and many of the adjustments that seemed difficult in the beginning will become second nature. Also, you are capable of using your mind more than you might think. As you get better at giving yourself directions and following those directions, you’ll find that you can use the directions even while paying attention to other things. It's only so difficult at the beginning because you're trying to do something you've never really done before.
Yes, the basis of the model I use is to move the bones into the relative position and orientation that appropriately widens and lengthens all the fascia of the body.
sir, your content is very helpful can i get an advice on how can i balance out my rotator cuffs like mt left one seems in proper position while the right on seems to be buried into the torso my left side of upper body works much different than right for instance , my left deltoid functions quite nice when i do lateral raises but the in the right side most of the tension goes to the trapezius muscle 2. i can feel my left side of back(trapezius , latissimus dorsi, and many minor muscles) 3. in mt left arm when doing curling movements my brachialis muscle works more than biceps and in the right arm the biceps work more assymetry on the face left side of my face seems well developed i have quite good cheek bone on the left side a little more forward chin and forehead of the left side but on the right side its all undergrown looking for your reply sir..
When the torso is shortened and narrowed, the body also becomes twisted and you will see the asymmetric patterns that you’ve recognized in the limbs and head. The starting place is to get the torso lengthened and widened - which will also require you to untwist the torso. If you’re looking specifically at the arms, you want to make sure you’re keeping the tips of the elbows out, down, and forward. If the tips of the elbows come back and in, the upper back will narrow, and you will lose the leverage from your fascia. When your muscles have to work without taut fascia, they will fall into habits where certain ones over work, while other do almost nothing.
@@bishandevi7170 The starting point is to get the lengthening and widening movements going. Without that, just trying to untwist will not help. If you wear a shirt with a line across the front of it and take a picture, you should see one end of the line higher than the other if you’re significantly tilted. Mirror the image if you need to, that can sometimes make it easier for you to see which side is higher (because our eyes tend to correct towards what we’re used to seeing so you may not notice the leaning since you’re so used to seeing it).
If the mandible is habitually being pulled back, as is common for most people in the modern world (and especially those who have had orthodontic work), then moving the mandible forward will help stretch the fascia of the face. I wouldn’t say that it would, at first, help you pull the neck up. Many will find that in trying to move their mandible forward that it pulls their whole head forward and down. This is because the muscles are shortened, and so the mandible takes the rest of the skull with it. In the long run, however, having the fascia of the head taut will help with the neck and torso. So gaining the skill to open the jaw properly (moving it forward to open it, without the whole head following) is something worth working on. Doing this may remove tension from overworked muscles, but it will increase the tension in the habitually relaxed muscles. That due tension is necessary to suspend the head forward and up.
Brother I’ve really bad lordosis all day even in public all i do is stretch my lower back & people think im craxy or having some sort of pain but i had to ask you about neck like it gets very tight quickly if I don’t relax it it makes me my shoulder & traps look high &. Fuller & trust me that shyt gets me attention from almost all the ladies wherever i step in. I want to keep back of nevk elagonated but due to my lower back cutve & skinny fat like pot belly i m not able to get the most of it if you can help me somehow about it
That’s an interesting question. Is it possible to move the sacrum? Really, we’re talking about rotating the entire pelvis. The pelvis attaches to the legs at the hip joint. There are muscles that connect to the legs, the hips, and the rest of the torso. Can you use those muscles to rotate the pelvis relative to the legs in such a way that the iliacs go back and up and the upper sacrum moves back in space faster than the lower sacrum? Most people are not used to consciously controlling movements of their pelvis or ribcage. They're used to moving the arms, legs, or neck, but the torso can feel like just a big hunk of uncontrolled mass. But it's not, it's covered in muscles that you can control. This is obvious on some level, we've seen dancers shake their hips. The question is, can you have specific control over the pelvis and move it in the way that you desire? It might be tough at first, because it's new, but it's certainly doable. Experiment a bit, and I think you'll see it's quite possible.
@@delsartealexandermasoeroyo9147 Hmm.. I see.. English isn't my first language so I apologize for my misunderstanding... So tuck in the pelvis faster than 'releasing' the pelvis while moving your finger along the iliac front and back
@@viri1490 That's not how I would put. You are not releasing the pelvis, nor am I really asking you to tuck the pelvis here. You lift the iliacs back and up - that is a rotation of the pelvis around the hip joint. You want to do that in a way that the top of the sacrum goes back faster than the lower end of the sacrum - again that means a rotation of the pelvis. The entire pelvis should move back in space, the iliacs should go up in space, and the lower sacrum should not poke back. The sacrum should become more vertically straight.
Yes, an old military posture. Though it seems very odd, it's actually not that far off from the what many people do to appear to have "good posture." It's a bit more exaggerated for sure, but it's all the same movements (lifting the chest, hollowing the back, pushing the pelvis forward, pulling the top of the neck and head back, etc).
We can do all kinds of things to correct our posture, but how do we really know that we're going in the right direction? Can you see your posture change over the course of a few seconds? In this video, we look at how we can use visuospatial tools to judge if we are successfully making an adjustment to our posture and verify that we are doing what we intend to do.
Some of the images used in the video were made by Jeando Masoero.
I offer lessons in the Initial Alexander Technique, which are conducted one-on-one with a teacher over Zoom. They are designed to help you gain conscious control over how you move your body. Most people have no idea what they’re doing with their body, and as they misuse their body, they end up with discomfort, pain, and other issues that they may not even realize are caused by what they’re doing to themselves. But how do you figure out what you’re doing wrong? And how do you change what you're doing and overcome lifelong habits?
In an Initial Alexander Technique lesson, you will record yourself through Zoom, so you will be able to see and understand what you are doing when you stand, sit, walk, and perform other simple gestures. With the assistance of your teacher, you will come to understand how you are misusing the mechanisms of your body, and you will gain the ability to choose to use yourself in a more sensible way. You can learn how to use your body without pain. You can break free from long held habits. All you need is a system that works.
For more information or to book a lesson, please visit my website: mechanicsofpoise.com/
You can contact me at: Delsartelessons@protonmail.com
"Students of these questions know that the man whose conditions we are analysing has already developed debauched kinesthetic systems which permit defective registrations of different sensations or feeling tones, and hence it is very difficult for the person so constituted to arrive at a reliable estimate of the extent of his improvement through such faulty senses."
F.M. Alexander
I noticed when modeling myself in the mirror how much movement I actually need when doing the reasoned system, a lot more than you think as stated in the video, although it's a a bit hard to get that much movement in a 2 second interval.
You can make second adjustment right after the first. Make another if it's needed. Then take a little walk around and see if you can make as much movement as you did in the two adjustments at once.
@delsartealexandermasoeroyo9147 Thanks! I will give that a go. Would we rely on feeling sense to keep the movements in place, once the movements are completed?
Also just to add, I have quite a bit of breast tissue to be able to see my sternum from a side angle, so it's a little difficult to see how far forward or back my lower sternum is to my upper sternum, would the curve in the back be a good indicator? I've tried using the stick method, although when I do it, even though the pelvis point, rib8 and upper sternum are in line there is still a curve in my back?
what use are these adjustments if they're gone if you stop paying attention? you can't focus on your posture all day. how to keep neck extended?
At the beginning stages, you will likely lose the progress you’ve gained moments after making the adjustment, but that is not how it will always be. Because these adjustments are bringing your fascia back into play, your muscles will gain leverage that they did not previously have, and will function better. So over time, it will become easier and easier to make the adjustments and sustain them. Eventually, you’ll actually recognize that the bending and shortening movements that seemed impossible to stop at the beginning, are burdensome and uncomfortable. They'll seem unnecessary, and so you won't make those movements (you will understand they they are movements and you will decide to not make them). Your baseline posture will improve, and many of the adjustments that seemed difficult in the beginning will become second nature.
Also, you are capable of using your mind more than you might think. As you get better at giving yourself directions and following those directions, you’ll find that you can use the directions even while paying attention to other things. It's only so difficult at the beginning because you're trying to do something you've never really done before.
Has fascia work something to do with the mechanics and principles that you teach? Kind regards
Yes, the basis of the model I use is to move the bones into the relative position and orientation that appropriately widens and lengthens all the fascia of the body.
Is there anything mentioned about sleeping or working out in the gym?
sir, your content is very helpful
can i get an advice on how can i balance out my rotator cuffs like mt left one seems in proper position while the right on seems to be buried into the torso
my left side of upper body works much different than right
for instance , my left deltoid functions quite nice when i do lateral raises but the in the right side most of the tension goes to the trapezius muscle
2. i can feel my left side of back(trapezius , latissimus dorsi, and many minor muscles)
3. in mt left arm when doing curling movements my brachialis muscle works more than biceps and in the right arm the biceps work more
assymetry on the face
left side of my face seems well developed i have quite good cheek bone on the left side a little more forward chin and forehead of the left side but on the right side its all undergrown
looking for your reply sir..
When the torso is shortened and narrowed, the body also becomes twisted and you will see the asymmetric patterns that you’ve recognized in the limbs and head. The starting place is to get the torso lengthened and widened - which will also require you to untwist the torso.
If you’re looking specifically at the arms, you want to make sure you’re keeping the tips of the elbows out, down, and forward. If the tips of the elbows come back and in, the upper back will narrow, and you will lose the leverage from your fascia. When your muscles have to work without taut fascia, they will fall into habits where certain ones over work, while other do almost nothing.
@@delsartealexandermasoeroyo9147 how do i know which direction my torso is tilted and how can i fix that
By the way thank you sir for your reply
@@bishandevi7170 The starting point is to get the lengthening and widening movements going. Without that, just trying to untwist will not help. If you wear a shirt with a line across the front of it and take a picture, you should see one end of the line higher than the other if you’re significantly tilted. Mirror the image if you need to, that can sometimes make it easier for you to see which side is higher (because our eyes tend to correct towards what we’re used to seeing so you may not notice the leaning since you’re so used to seeing it).
How abou t when the tmj is chronically thight and when you push the mandible forward can you better pull the neck up and forward with less tension
If the mandible is habitually being pulled back, as is common for most people in the modern world (and especially those who have had orthodontic work), then moving the mandible forward will help stretch the fascia of the face. I wouldn’t say that it would, at first, help you pull the neck up. Many will find that in trying to move their mandible forward that it pulls their whole head forward and down. This is because the muscles are shortened, and so the mandible takes the rest of the skull with it.
In the long run, however, having the fascia of the head taut will help with the neck and torso. So gaining the skill to open the jaw properly (moving it forward to open it, without the whole head following) is something worth working on. Doing this may remove tension from overworked muscles, but it will increase the tension in the habitually relaxed muscles. That due tension is necessary to suspend the head forward and up.
@@delsartealexandermasoeroyo9147 ok💪💯great tips bro word
Brother I’ve really bad lordosis all day even in public all i do is stretch my lower back & people think im craxy or having some sort of pain but i had to ask you about neck like it gets very tight quickly if I don’t relax it it makes me my shoulder & traps look high &. Fuller & trust me that shyt gets me attention from almost all the ladies wherever i step in. I want to keep back of nevk elagonated but due to my lower back cutve & skinny fat like pot belly i m not able to get the most of it if you can help me somehow about it
I want females to like me for my face not body tho
I have no idea how to do this exercise. How do I move the sacrum?
That’s an interesting question. Is it possible to move the sacrum? Really, we’re talking about rotating the entire pelvis. The pelvis attaches to the legs at the hip joint. There are muscles that connect to the legs, the hips, and the rest of the torso. Can you use those muscles to rotate the pelvis relative to the legs in such a way that the iliacs go back and up and the upper sacrum moves back in space faster than the lower sacrum?
Most people are not used to consciously controlling movements of their pelvis or ribcage. They're used to moving the arms, legs, or neck, but the torso can feel like just a big hunk of uncontrolled mass. But it's not, it's covered in muscles that you can control. This is obvious on some level, we've seen dancers shake their hips. The question is, can you have specific control over the pelvis and move it in the way that you desire? It might be tough at first, because it's new, but it's certainly doable. Experiment a bit, and I think you'll see it's quite possible.
@@delsartealexandermasoeroyo9147
Hmm.. I see.. English isn't my first language so I apologize for my misunderstanding...
So tuck in the pelvis faster than 'releasing' the pelvis while moving your finger along the iliac front and back
@@viri1490 That's not how I would put. You are not releasing the pelvis, nor am I really asking you to tuck the pelvis here.
You lift the iliacs back and up - that is a rotation of the pelvis around the hip joint. You want to do that in a way that the top of the sacrum goes back faster than the lower end of the sacrum - again that means a rotation of the pelvis. The entire pelvis should move back in space, the iliacs should go up in space, and the lower sacrum should not poke back. The sacrum should become more vertically straight.
Interesting
Is chintuck effective as this?
I think chin tucks are generally a bad idea. I have a video on it from earlier this year that goes in detail.
0:43 wtf where did you get this pictures? I guess it's dumb military who made the guy standing like this.
Yes, an old military posture. Though it seems very odd, it's actually not that far off from the what many people do to appear to have "good posture." It's a bit more exaggerated for sure, but it's all the same movements (lifting the chest, hollowing the back, pushing the pelvis forward, pulling the top of the neck and head back, etc).