One tiny tweak that can improve your posture no matter what you do

3/14/2018

When I started taking Alexander Technique lessons 18 years ago I had little awareness of how subtle this tweak thing was. I spent a lot of time trying to fix myself around the technique but after awhile I understood the consequences of utilizing a thinking process as a way to enjoy a kinesthetic change.

Every day I am honored to pass this on to my students!

So here’s the definition of tweak: Tweak; to improve (a mechanism or system) by making fine adjustments to it.

How can this tiny tweak help our posture?

Your head is heavy – around 14 pounds – your whole spine enjoys the length that a balanced head/neck invites . Muscles in the neck need to let go so the head can poise. Forget about position.

So, the fine adjustment that defines ‘tweak’ is really a letting go?

Imagine what happens when you ‘tweak’a mechanism or even a process. Take computer coding; Programmers use the term elegance to explain the seamlessness of a well running program. And they are continually ‘tweaking’ the code to distill it down to just what is needed to operate smoothly.

Another example: Discovering that a slightly loosened screw creates just enough ‘wiggle room’ to build in better balance, and stability to that bench or other structure you are putting together.

Yes, an awareness of what you are doing and what you can give up.

Yeah, I know – this is not what you are used to. Working hard is well, working hard and universally rewarded. But what we are seeking is the impression and possession of ease, balance and grounding.

Yet, if we can manifest these qualities by giving up selectively targeted muscular tension, we can attain what we are seeking and……It involves….

…….One, Tiny, Tweak.

Here are 5 reasons why it can make a demonstrable difference in your posture:

It is quite simple…..when you think about it.
It involves not doing something (Read: take a break from working so hard!).
It is kinesthetically pleasureable.
It promotes good health, away from dis-ease.
The tiny tweak impacts your whole body.

In lessons, I can show you through my hands what this tweak feels like.

It’s freeing.
It’s a self care tool that you can use anytime you choose.
You can apply it to any movement, stillness or an entire ballroom competition!

But habits run deep and lessons provide a continuous reminder of what new habits can be learned and taken on as the new normal.

Back and neck pain becomes the small passenger in the rear view mirror, no longer in the front seat!

If you want to find out more, book a lesson with me, either on zoom.com or if you are in the NY/NJ area at my studio in Montclair, NJ. Please use my contact form, tell me about yourself and leave your availability. I will respond within 24 hours.

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Student Reflections

I had no idea how profound this work would be! Of course most of it has to do with Bette’s expertise and innate sense of what I need. It was like magic – my head no longer felt heavy and my jaw, shoulders and neck were free of tension. Through common sense and subtle reminding without actually DOING, I have been able to address my unconscious habits which have freed my body and thus my emotional state considerably. I highly recommend this work for everyone who moves!
Susan Borofsky
Singer

I had struggled with pain for a few years - rotator cuff disease, carpal tunnel in both hands, and pain in one of my legs that was sometimes so bad that I could barely walk. A friend whose daughter is an Alexander teacher had been urging me to go for a couple of years, but I resisted the idea until last December when physical therapy wasn't working and I thought I might need back surgery. I sent out some inquiries and Bette responded and even fit me in for a session just before the holidays. The results are way beyond expectations. My pain is so much better, I've been able to decrease the medication by over half, and I never have trouble walking. The sessions are enjoyable, and I always learn something. Bette is professional, kind, and has a great sense of humor. I'm only sorry it took me so long to get there!
Phyllis Zoon, Pastor

It is really important to choose the right instruction tailored to your needs. Bette’s extensive movement background coupled with her acute sensitivity and gentle style put me at ease immediately. Starting off on that note allowed me to be the most receptive in getting a lot out of each session.
Terri Gelenian-Wood
Artist/Silversmith

“I believe this work helps the nervous system to unload habitual patterns of movement and provides opportunities to discover new ones.” I leave sessions feeling significantly more relaxed. Sitting, standing and moving with less tension has great implications. Bette brings her knowledge, experience and insight to each session while making it a fun experience.
Rebekah Frome
Structural Integrationist

I’m a yoga teacher and I really thought I knew my body. But Bette was able to reveal more of me to myself. Alexander Technique is a great way to get to know your habits and your blindspots; I use the new awareness I learned from Bette every day!
Emma Magenta
Yoga Instructor/Acupuncturist

I finally learned what “stand up straight” and “sit up straight” means. Until I worked with Bette, I was completely confused about my posture – I didn’t know what to do with my neck, my shoulders, anything! And most importantly – I learned what I was doing that was the root cause of my excruciating neck pain — and I licked it. Before I met Bette, I was considering neck surgery – I just couldn’t take the constant pain from my herniated disks. After working with her for a few months the pain went away, and never came back.!
Judy Hoffstein
Consultant

“I have become aware of how I “organize” my body through stillness and movement. I have begun to see that “organization” as something thru which I can move into towards greater support, freedom and less tension. Alexander work – a gentle and profound process has illuminated for me how we tend to rely upon habitual ways of bracing our bodies through life. I have come to see those patterns as a box. Alexander work presents a way out of the box.”
Jeanne Heinzer
Founder and President of Heinzer Consulting

“Studying AT with Bette, I am no longer suffering from a repetitive strain injury (I can play the saxophone pain free again) and, wonder of wonders, the chronic pain that I’ve had for a number of years in my right hip has disappeared.”
Steven Hartman
Attorney/Saxophonist

Lessons in the Alexander Technique made me conscious of how I was using my body. It helped me understand how to do things in a more efficient way without hurting or exerting unnecessary muscles.
Carol Meiseles
Violinist/Teacher

My work with Bette began many weeks before my first lesson with her. I was suffering from back pain and was making some choices about my care, not sure which direction to turn. I wanted to re-connect with Alexander Technique because I had studied it in my 20s and found it transformative.

Knowing no one in the area (my teacher had been in New York City and moved away many years ago), I found her practice on the internet and phoned her. She was leaving her house, but arranged to call me back. She did so and her generosity was evident immediately as her thoughtful questions and conversation made me feel listened to and respected. She even emailed me pointers for “Constructive Rest” so that I could begin to get some of the AT benefits even before my first session. I thought, “Wow! She is helping me before any money has been paid. And she doesn’t know me!” If you’ve grown up in New York and New Jersey, you know how rare that is.

She spoke with me a second time as well and she again gave me the benefit of her experience with some advice about movement/exercise. We also discussed some logistics about travel and cost (I do not have a car and was in a stressful place financially). Again, her thoughtfulness was so evident, that I made up my mind that she was the right teacher for me. I called to schedule an appointment within a few weeks.

Bette’s studio is a light-filled, lovely space that makes one feel better just by being there. Her manner is respectful, warm and intelligent. I have a personal history that makes a sense of safety of key importance. I felt within one session that Bette was not only very skilled, but very safe as well. She also has a great sense of humor!

I cannot say enough about Bette’s excellent work, her kindness and professionalism. I recommend her whole-heartedly as a teacher and as an individual.
Douglas Oxenhorn,
Teacher

"Paying attention to how I hold my body and how I move helped me with my long hours of sitting in front of a computer. The attention to form and alignment that I learned in my lessons also improved my yoga practice. Practicing awareness of how I hold tension in my body and breath helped me manage my stress and anxiety better.

Bette is a wonderful teacher with great energy. Alexander Technique is a subtle practice, and she does an excellent job tailoring the lesson to each student’s abilities and understanding. She’s very positive and encouraging. I always leave a session feeling better than when I got there."
Grace Dadoyan
IT Professional/Yoga Practitioner

What I love most in working with Bette is how she is able to show me through completely nonjudgmental observation, words, gentle and informed touch, where the strain is in my doing and what it feels like to enjoy the ease of doing. For example, as she guided my walking, I learned immediately how I tighten and strain my neck muscles and what it feels like to just allow my head to rest easily on top of my spine, inviting delicious ease and alignment. When Bette gets me on her table and rearranges my head, neck and limbs, it’s as if she has triggered a resetting of my muscle memory back to the carefree, limber, physically integrated child (or even baby) that I once was.
Wendy Dolber
Option Method Practitioner

What Health Professionals Say About The Alexander Technique

The Alexander Technique remains the best of the self care strategies to prevent the sequel of poor posture and poor breathing.
Harold Wise, MD, PC New York, NY

The Alexander Technique stresses unification in an era of greater and greater medical specialization. Its educational system teaches people how to best use their bodies in ordinary action to avoid or reduce unnecessary stress and pain. It enables clients to get better faster and stay better longer. This is undoubtedly the best way to take care of the back and alleviate back pain.
Jack Stern, MD, PhD
Neurosurgical Group of Westchester White Plains, NY

I found the Technique to be so beneficial in my condition that I have been referring patients in certain situations for Alexander lessons over the last several years.
Howard L. Rosner, MD Director, Pain Management Service The New York Hospital-Cornell Medical Center New York, NY

Lessons in the Alexander Technique taught me how to sit in a state of lumbosacral poise, and my chronic low back pain gradually became cured. The Technique is true education. Compared to surgery (e.g., for low back pain or for chronic obstructive lung disease) a course of instruction is inexpensive.
John H.M. Austin, MD
Professor of Radiology; Chief, Division of Radiology Columbia-Presbyterian Medical Center New York, NY

I think I have given my patients something almost as good as magic. I have taught them what to do and not do when their backs give them trouble, and how to reduce unnecessary stress and pain. As a result, they no longer have to feel afraid and helpless when back pain occurs. Many consider themselves cured because they have been able to return to an active, normal lifestyle.
Deborah Caplan, PT
certified Alexander Technique teacher
author of Back Trouble

Not only do I see the therapeutic benefits of this work with various patient problems, but it has helped me deal effectively with my own adverse muscular tension. I continue to experience a newfound freedom of movement in my own body that I believe is making me a more effective therapist.
Howard W. Makofsky, MS, OCS
Mastic Beach, NY

In addition to its physiologic and musculoskeletal benefits, the Alexander Technique is extremely helpful in relieving the psychological states of depression and anxiety that so often accompany chronic pain and disease. It is my belief, based on professional experience, that the Alexander Technique should be part of all preventative health and education programs. It is as basic as good nutrition.
Jill Sanders, DO
New York, NY

The Alexander Technique makes sense in that appropriate use of the body will lead to reduction of various musculoskeletal disorders and remediate others which are established. No equipment is needed, just the skill and training of the teacher. This technique is very worthwhile as a primary preventative therapy. It is especially useful when posture is a key factor in back injuries while lifting and for workers who perform repetitive tasks while sitting.
Robert D. Greene, MD
Emergency Department, Norwalk Hospital Norwalk, CT

I recommend people to the Alexander Technique who have not improved with traditional rehabilitative therapies. Part of their pain may be due to posture and the improper use of their bodies. Many people who have neck or back pain and have gone through heat, ultrasound and massage with no relief can be helped by learning the Alexander Technique. It definitely works. Nothing works for everyone, as one well-versed in using physical therapy and biofeedback, I know how valuable this technique is. I highly recommend it.
Barry M. Scheinfeld, MD
Specialist in Rehabilitation Medicine and Pain Management Community General Hospital, Harris, NY

The Alexander Technique has been very helpful in identifying the postural and breathing habits that contribute to my fatigue and muscle soreness. I found it a good value: cost effective, making me less dependent on chiropractors and more comfortable at work.
Douglas J. Bush, DMD
Chester, NJ

When, in spite of my instruction, a patient is having difficulty understanding how to make changes in habitual movement patterns or has a profession with particular physical demands, I typically suggest the Alexander Technique. I have found it very helpful for patients who have low body awareness or who have trouble relaxing. Improvement in these areas facilitates many physical therapy modalities, especially cervical spine joint mobilization.
Gail King, PT, MS
Backtec Orthopedic & Sports Physical Therapy New York, NY