The Alexander Technique, Fibromyalgia, CFS: End Gaining, Tension, Release And The Four Concepts Of Good Use; Part 2
The Alexander Technique, Fibromyalgia, and Chronic Fatigue Syndrome all have a lot in common. In addition to suffering from one or more of these chronic illnesses, people living with these conditions can often be found complaining about having difficulty sleeping and/or feeling nauseated. These symptoms are much more than just the result of an exacerbation; they are the lifestyle of those living with these conditions. With so many people relying on quick fixes like pain relievers, anti-nauseants, anti-depressants, medicines for sleep apnea and snoring, etc., it is important that we begin to re-evaluate our lifestyles via good use of the body mechanics which we have been taught since birth.
As you will recall from the previous article, the four concepts of good use are:
1. End Gaining. What do I mean when I say end gaining? This phrase was coined by Frederick Matthias Alexander, who created the Technique and whose body was studied by F. M. Chapman to form what is now known as the "Chapman Method." End gatherers are people who try to influence the environment by trying to control it (a chair, a table, a person), instead of respecting and adapting to it.
2. End Loss. Also called touching the floor, end loss is the awareness of your body weight and the sensation of falling when you are in a chair or on a bed, for example. (When someone is standing up in their chairs at work, they may appear to be "stiff" and "uncomfortable" but are at no risk of falling.)
3. End Pulling. This is what happens when we try to use our muscles without allowing them to lengthen and relax into their full potential; we yank or pull on them instead of using our bodies as instruments with which to achieve ends that interest us both consciously and unconsciously.
4. End Releasing. This is the awareness of a feeling of tightness in the body by using our muscles correctly and with awareness, rather than trying to compensate for it. While we're at it, we might as well enjoy the process.
While some people are so conditioned to take quick fixes (medicines) in order to feel better, others may find it difficult to change their lifestyle. For example, someone who feels nauseated may want to eat only small amounts of food or avoid taking part in conversation; this person would be fighting end loss and end pulling because they are unsure how their bodies will respond to their new food regimen or how they will be able to participate in a conversation under those conditions. This person is attempting to use their body in a different way, which might cause them to feel nauseated. It's easy to say, "Well, this will pass" but in order for it to pass, the person needs to allow their body to respond and learn how best they can use their body; this may mean taking a break from certain foods or situations until they feel better.
A common thread between fibromyalgia, chronic fatigue syndrome and the Technique is the physical habits we develop throughout our lives that are not easily reversed after years of misuse. Usually, those who suffer from these conditions have developed bad habits which were never corrected - sometimes due to an inability to get rid of the bad habits and others because they were never aware that they had faulty movement and stability.
Fibromyalgia And The Alexander Technique: Let's Take A Closer Look...
A person's ability to participate in life depends on their ability to move and control their muscles. People who are unable to control the way they use their muscles will develop chronic pain, illness and tend toward a state of emotional and physical distress until a healthy lifestyle is adopted.
The Alexander Technique is a holistic approach to working with the body. It's not just about getting rid of pain by eliminating certain movements and compensations. We need to take care of ourselves in order to participate fully in life; it is important that we be able to participate fully in life for ourselves and for the benefit of others.
In order for someone with fibromyalgia or chronic fatigue syndrome to improve their condition, they need to be able to move without pain and without compensation (see Part 1). This can be very difficult; many of us have spent decades adapting to pain and compensating for it in order to function. As this article progresses, you will learn how you can begin to change your habits and move more freely and with less pain.
In the following paragraphs, I will offer a simple explanation of the Alexander Technique; I realize that there is much more to learn about this approach but these basic and easily understood statements are an excellent way for those who are new to the Technique to understand it at a basic level.
The Alexander Technique is not just about the body but also involves the development of a new habit of thinking. We need to learn to change the way we think so that our behavior and movement can be modified. It can be difficult to undo chronic habits by yourself, but with individual instruction from a qualified teacher who will show you how to restructure your habits, you will discover what it feels like to move without pain and without compensation and you will begin to feel better. (We will look at rest structure in more detail in Part 3.)
While working with your teacher, you will learn how to use your mind and body together in order not just move better, but also enjoy moving more. What follows are some simple guidelines for moving better and enjoying more in your life. These guidelines will be useful for those with fibromyalgia and chronic fatigue syndrome.
1. Relax Your Muscles - Don't Force Movement
Along with a restructure of our habits, we must also work on retraining our mind to relax the muscles through a gentle technique that goes by various names: the Alexander Rearrange, Let or Let Up All Day, Restructure-Restrained or Restructuring-Restrained.
We may be told to "release from your neck" or to "relax all day long." This is designed to help us become aware of the tension we feel in our body and also how to allow the body to rest, relax and move more freely.
While doing this process, we might find that we are thinking of our muscles as being "tense" and not relaxing. The Alexander Technique is designed for people who have been taught for years that their movements should be rigid - their muscles should not be relaxed. By working on releasing from their necks, for example, they might assume that there is tension in the neck muscles.
Conclusion: If we can't release from our neck, then later we'll assume there is tension in the jaw muscles. By letting go of this imaginary tension and relaxing the jaw, then our neck will relax as well.
Gaining a more relaxed attitude toward our muscles will allow us to relax them more easily. By relaxing our muscle as we let go of the tension and by releasing all day long, we are retraining our muscles to do what they do naturally - to relax without resistance.
Many people have had their lives altered through the Alexander Technique, which they received through a private teacher.