Positions from Alexander Technique - lunge

Physiotherapeutic rehabilitation exercise for correct body posture during common day life situation and when giving birth.

Goal of the exercise:

  • Correct body posture
  • Learning correct movements
  • Getting rid of rooted incorrect habits of movement stereotypes
  • Avoiding stressful situations (psychological and emotional problems, irritation, depression)
  • Getting rid of back pain
  • Getting rid of pain in cervical spine
  • Getting rid of headache
  • Relaxing the spine
Default position
Default position
  • Default position is based on monkey pose:
  • Stand up with your legs below your shoulders
  • Relax your neck
  • Direct your head forward and up
  • Lengthen and relax your spine
  • Direct your knees forwards
  • Spread your weight evenly on both legs
Phase 1
Phase 1
  • Push your head slightly forwards
  • Bend in your hips
  • Go with your knees forward
  • Relax your ankles
  • Balance with your hips, which should be little bit backwards
Phase 2
Phase 2
  • Go into position of slight squat
  • Still keep your head, neck and spine in one line
Phase 3
Phase 3
  • Transfer your knee on the left leg
  • Step forward with your right leg and slightly to the right
  • Toes of the right foot should direct forward
  • Keep your left leg in 45 degree angle
  • Push your right knee above your toe and at the same time push your whole trunk forwards
  • Spread your weight on the right leg
  • Keep your left leg relaxed and slightly bent
Phase 4
Phase 4
  • Slowly and gradually return into default position
  • It’s important to train lunges on both sides and transferring the weight back and forth
  • Therefor do the same on the other side as well
  • Repeat the whole exercise on both sides
youtubeYoutube-obr
Exercise video tutorial

Common mistakes

  • Pushing your shoulders forward, slouching your back
  • During the lunge the weight is not spread evenly
  • Slouching when lifting some weight and tension in the pelvis

How often to exercise

  • Exercise daily during ordinary activities as a correct body posture

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