Before becoming an Alexander Technique teacher I was a student and during the learning process I have to be able to apply all the principes to my self. Therefore I could experince my self (and I still do) all the benefits and changes in my ”body use” that helps a lot not only to expand body awareness but also to breath more freely and get reed of unnecessary tension while continuing with daily activities.
Yesterday, as I work as well as a physiotherapist I visited a woman who is suffering from Long Covid sympthoms. This syndrome is still quite new and is under continues research so it’s necessary to stay updated. I’ve prepared my self for this lady and read some updated information.
In one article published in June 2023 I found this guidelines for patients who are suffering this problem and I would like to share it, here in my blog. Between all the advices, they mention the Alexander Technique as a non-excercise movement activity, comparable with Tai-chi and Fendelkrais which are found to be helpful to mitigate the difficulties on daily life activities and therefore improving quality of life.
Have a look:
What can I do myself to manage my symptoms?
At home
- •Try exercise. Aerobic exercise has been shown to help our brains stay healthy and perform better. Very light aerobic exercise that is adjusted to what you can handle may be helpful. Slowly make increases in the length or intensity of your sessions but watch carefully how that affects your fatigue levels.
- •Explore non-exercise movement. Non-exercise practices that focus on flowing and thoughtful movement, such as yoga or tai chi, may be a great option to keep you moving even when your energy is low. Classes in Alexander technique or Feldenkrais that teach you ways to connect your brain with your movement can bring flow, balance, lightness, and ease into your daily life, and may help in reducing fatigue and brain fog.
- •Be aware of your breathing. Some breathing practices have been shown to improve concentration and awareness and can reduce anxiety in healthy adults. A gentle way to begin is to simply exhale warm air through your mouth, without forcing or pushing. Focusing on your exhales in this way clears the way for a good, easy inhale to follow. Breathe in through your nose without trying to force or pull air in. Let your inhales expand your lungs into your back and sides. Just let your breathing find a natural pace, without trying to control it in any way.
- •Invite restful sleep. Practice good bedtime “sleep hygiene.” Create a 30-minute personal routine to reinforce in your mind that it’s time for sleep. Put away electronics, put on your pajamas, brush your teeth, read or listen to quiet music or a relaxation tape, do some gentle stretching, dim your lights, practice some breathing coordination, meditation, mindfulness practice, or pleasant visualizations.
- •Eat brain healthy foods. Eat fresh produce and avoid processed foods whenever possible. The Mediterranean diet, which is rich in olive oil, nuts, beans, whole grains, fruits, and vegetables, has been shown to improve general brain health. Stay hydrated.
- •Practice patience. Be kind to yourself. Understand that you are facing a unique health challenge. Pace yourself. Find enjoyment in what you can do and choose to rest when you feel the need.
Arch Phys Med Rehabil. 2023 Jun; 104(6): 996–1002.
Published online 2023 Mar 21. doi: 10.1016/j.apmr.2022.11.021https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10028338/