Alexander Technique Vs Egoscue Exercise Method

Lower back pain, joint pains, stiff necks, and migraines are all examples of the kinds of chronic pain that people of any age might experience. All types of aches and pains have medical treatments, such as medicine or even surgery, but for some individuals, they don’t go to the core of the issue.

A balanced and pain-free lifestyle is the goal of both the Alexander Technique and the Egoscue Method. The focus here is on correcting imbalances in posture and motion.

Here is a complete overview of the two different approaches, the Alexander method, and the Egoscue Exercise Method. Read on to learn the benefits of their techniques.

Evolution of Alexander Technique

Almost every one of us possesses natural posture and stability in childhood. Tension has become an unconscious reaction to stress over time, and as a result, we’ve picked up numerous undesirable habits of posture and movement by the time we reach adulthood.

The Alexander method may help you break those undesirable habits and train your muscles to be evenly toned, rather than either too relaxed or too stiff. This happens because of gentle bodily motion that causes little disruption to the natural alignment of the spine and the muscles of the neck, head, and back.

Because the Alexander approach is a method of re-education rather than a “quick fix” therapy, the positive effects on your quality of life will gradually become apparent over time.

The concepts of the Alexander technique are as follows: the way you move, sit, and stand affects your ability to function; the relationship of the head, neck, and spine is fundamental to your ability to function optimally; becoming more mindful about your daily activities is necessary to make changes and gain benefits; and the mind and body work together intimately as one, each constantly influencing the other.

In Alexander’s definition, “primary control” refers to a well-organized neuromuscular system that allows for unrestricted bodily movement. For the spine to extend, the neck must be relaxed, the head must be able to move in a direction in relation to the top of the spine, the back muscles must relax, and the arms and legs must act as extensions of the spine.

Few Suggestions about Alexander’s technique:

  • You may try leaning on the back of your chair as you work at your desk. Instead of leaning back in your seat, sit up towards the front to avoid the pressure on your back caused by a forward lean.
  • Make it a habit to lay down on something hard yet comfy every day. Spend 20 minutes lying on your back with your legs bent and pointed toward the ceiling and a stack of books on top of your head. By releasing tension and letting the back extend in rhythm with the rest of the body, this classic Alexander pose provides vital relaxation for the mind and body.
  • Stand with your feet shoulder-width apart and your weight distributed evenly between them. Keeping your eyes and ears attentive to your environment might help you maintain control and equilibrium under pressure. 

Techniques in Egoscue Exercise Method

The Egoscue Method often called postural therapy, is a technique for improving your body’s alignment that begins with an evaluation of your current posture and ends with a set of customized exercises.

The Egoscue Method has quickly gained recognition as one of the most effective treatments for persistent musculoskeletal discomfort caused by overuse, age-related degeneration, accidents, and other causes. This method is based on the idea that each individual body has the innate capacity to restore health.

While according to the Egoscue technique, when you put together the correct stretches and exercises, you may realign your body and increase its capacity for healing and physical strength.

There are a variety of Egoscue exercises that may be helpful for various kinds of discomfort.

The following are a few examples:

1. Pain relief for the lower back:

1. Pain relief for the lower back

Place a chair or an exercise block under your lower legs and lie on the floor with your knees bent at a ninety-degree angle.

After five minutes of resting here, you should raise your arms in a straight line over your head and grasp them.

Do 30 repetitions of bringing your arms back over your head until you can’t do so with your arms completely straight.

Take the chair out from under you and position your feet flat on the floor at a 45-degree angle, then put a cushion in the space between your knees. 60 sets of briskly squeezing and releasing the cushion.

2. Misaligned shoulder:

2. Misaligned shoulder

Started standing up, do a sequence of arm circles and coordinate hand and leg lifts to regain your equilibrium and mobility.

Do a seated floor twist to either side to remind your body how to adjust after this.

Do a seated floor twist to either side to remind your body how to adjust after this.

3. Plantar fasciitis: 

3. Plantar fasciitis

Those who suffer from plantar fasciitis know how uncomfortable standing for even a short period of time can be. Most of it can be eased with certain Egoscue exercises.

Sit in a chair, cross one leg over the other knee, and interlace your fingers with the toes of the foot you have crossed.

Tilt your pelvis forward and arch your lower back and maintain a straight posture. Next, flex and point your toes using your hand, and then circle your foot anticlockwise and back again. For one minute, alternate between the left and right feet, and then repeat.

4. Wrist pain

4. Wrist pain

This aids in the relief of wrist discomfort, such as that caused by carpal tunnel syndrome.

In this position, you’ll lie on your back with your knees bent and your feet centered between your hips.

Put your feet together, interlace your fingers, and bring your palms together over your chest while locking your elbows.

Bring your arms back down to your chest from their elevated position over your head. Start with three sets of 10 reps.

What Happens in The Sessions Of the Alexander Technique And Egoscue Exercise?

Alexander Technique Session

Private sessions (one to one) with an experienced instructor are the best way to learn the Alexander method. The typical duration of a lesson is between 45 and 30 minutes. Loose, comfortable clothes that allow for free movement are required.

Your instructor will watch how you walk, sit, lay down, and stand, and then provide feedback on how to improve your balance. They’ll use their hands to soothe your tense muscles and guide your motions for optimal head-neck-spine alignment.

At the end of each session, you should have a feeling of relaxation and calmness, along with a renewed sense of energy. Though there is no intense activity involved, you may feel a little warmer than usual as your blood flows more freely thanks to the adjustments in your posture.

Even while you’ll feel reduced soreness and discomfort quickly after beginning the classes, it may take quite some time before you get the full advantages, so you’ll need to be committed to putting what you learn into practice. Twenty or more sessions each week is the standard recommendation.

Egoscue Exercise

The foundation of the Egoscue technique is an understanding of the body’s inherent perfection. The therapist will help you improve your posture with the use of moderate exercises and stretches.

In addition to this approach, pay attention to the details of how you perform routine tasks. This includes trying to maintain correct posture while sleeping and when getting out of a chair.

It won’t come naturally to most of us because we aren’t trained properly to care about our posture. But with the Egoscue Method on your side, you’ll have all you need to achieve your goals.

Benefits of Alexander Technique VS Egoscue Exercise

Alexander vs Egoscue

The Alexander approach has been shown to alleviate musculoskeletal complaints such as back pain, neck discomfort, and shoulder pain, among others. Parkinson’s disease, multiple sclerosis, and cerebral palsy are all may benefit from this treatment because it may make daily activities easier and improve mental health.

Some studies have shown that the Alexander method may assist the elderly improve their coordination and balance, which can reduce the risk of falling. When clients’ muscles relax, their blood vessels dilate, blood flows more freely, and their blood pressure drops by as much as 30 points.

The Egoscue Method is designed to increase knowledge about the relationship between your posture and your pain, as well as provide a method for dealing with both.

Pain in the back, hips, knees, jaw, ankles, shoulders, elbows, and wrists, as well as plantar fasciitis and migraines, may all benefit from the Egoscue Method.

Egoscue Method practitioners report a 94% success rate without the use of pharmaceuticals, invasive procedures, or other forms of manipulation if they fully commit to the system. Regaining your health will be possible without resorting to artificial means, putting you back in charge of your own well-being. If you’re physically well and feeling strong, you’ll be better able to direct your mental energy toward success.

Risks & Limitations In Egoscue Exercise and Alexander Technique

Alexander technique lessons are safe for most people because they involve no manipulation of the body, only gentle touch.

People with certain spinal issues, such as an injury or slipped disc, may not be good candidates for the Ergoscue approach. These conditions necessitate the care of a physician specialist.

Alexander Technique VS  Egoscue Exercise Method [Summary of Key Differences]

Alexander Technique Egoscue Method
The teacher will observe your movements and show you how to move, sit, lie down, and stand with better balance by using their hands to gently guide your movements.The therapist will use exercises and stretches that are gentle on the body to help you correct your posture.  
Helps with musculoskeletal tension such as back pain, neck, and shoulder aches. helps in balancing skills and coordination in older people. Also, it may benefit patients with Parkinson’s disease, and neuromuscular disorders such as stroke, MS, and cerebral palsy.Helps with back pain, hip pain, knee pain, jaw pain, ankle pain, misaligned shoulder, elbow pain, and wrist pain such as that associated with carpal tunnel syndrome. Also, it helps in improving plantar fasciitis, and migraine headaches.
They are safe, as no manipulation of your body is involved, just gentle touch.Not safe for certain people, such as those with specific spinal issues, such as an injury or slipped disc.

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