Until earlier this year, I didn’t k

直到今年年初，我对亚历山大技术一无所知，也没有理由认为我应该这样做。有一天，我经常遭受的背痛更加痛苦。我从小就想到处理疼痛的首选方法是什么也不做，希望它们会消失，但我最终去看了医生。在检查了我之后，他说：“实际上您的姿势不好。继续学习亚历山大技术。” 三个月后，我可以笔直走，坐得更好。<br>亚历山大技术是一种学习如何摆脱体内有害张力的方法。教学重点在脖子，头部和背部。它训练您减轻身体的负担，并以更少的精力进行我们一直以来所做的运动。上课本身不花力气，这使亚历山大技术与基于运动的瑜伽或普拉提区别开来。一个典型的课程包括站在椅子前，学习以最小的努力坐着站起来。您花一些时间躺在长凳上，膝盖弯曲以拉直脊椎，放松身体，同时老师移动手臂和双腿以训练您正确地移动它们。<br>该技术有助于打破多年来积累的不良习惯。尝试以与正常相反的方式折叠双臂。这是身体形成的习惯的一个例子，这种习惯很难打破。我们许多人的头都向后退了。头部重4至6公斤，因此任何不适当的姿势都会给身体造成麻烦。该技术可以教您放开将头部向后倾斜的肌肉，使其回到脊椎顶部的自然位置。<br>那么谁是亚历山大，他是如何提出这项技术的呢？弗雷德里克·亚历山大（Frederick Alexander），1869年出生的澳大利亚演员，在他的青年时期发现他在表演时存在声音方面的问题。他分析自己，意识到自己的姿势不好。他致力于改进它，并取得了优异的成绩。他将自己的技术带到伦敦，并开设了一所教师培训学校，该学校今天仍然很成功。<br>因此，如果您有一天在路途中肩膀弯曲，感觉自己被麻烦困扰了，请考虑一下亚历山大技术。这将帮助您再次走高。

Until earlier this year, I didn’t know anything about the Alexander technique—and saw no reason to think I should. One day, the backache I regularly suffered was more painful. I was brought up to think that the preferred way of dealing with aches is to do nothing and hope they’ll go away, but I eventually went to the doctor. After examining me, he said, “You actually have bad posture (姿势). Go off and learn the Alexander technique.” Three months later I could walk straighter and sit better.<br>The Alexander technique is a way of learning how you can get rid of harmful tension in your body. The teaching focuses on the neck, head and back. It trains you to use your body less severely and carry out the movements that we do all the time with less effort. There is little effort in the lessons themselves, which sets apart the Alexander technique from Yoga or Pilates, which are exercise-based. A typical lesson involves standing in front of a chair and learning to sit and stand with minimum effort. You spend some time lying on a bench with your knees bent to straighten the spine (脊椎) and relax your body while the teacher moves your arms and legs to train you to move them correctly.<br>The technique helps to break the bad habits accumulated over years. Try folding your arms the opposite way to normal. This is an example of a habit the body has formed which can be hard to break. Many of us carry our heads too far back. The head weighs four to six kilos, so any inappropriate posture can cause problems for the body. The technique teaches you to let go of the muscles holding the head back, allowing itto go back to its natural place on the top of our spines.<br>So who was Alexander and how did he come up with the technique? Frederick Alexander, an Australian actor born in 1869, found in his youth that he had vocal (声音的) problems during performances. He analyzed himself and realized his posture was bad. He worked on improving it, with excellent results. He brought his technique to London and opened a teacher-training school, which is still successful today.<br>So if you’re walking along the road one day with shoulders bent forward, feeling weighed down by your troubles, give a thought to the Alexander technique. It will help you walk tall again.

直到今年早些时候，我对亚历山大的技术一无所知，也没有理由认为我应该这么做。有一天，我经常背痛得更厉害。我从小就认为对付疼痛最好的办法是什么也不做，希望它们会消失，但我最终还是去看了医生。在检查了我之后，他说：“你的姿势确实不好。三个月后，我可以走得更直，坐得更好。<br>亚历山大技术是一种学习如何摆脱身体有害紧张的方法。教学重点是颈部、头部和背部。它训练你少用身体，少用力气完成我们一直做的动作。这些课程本身并没有太多的努力，因为它们将亚历山大技巧与瑜伽或普拉提（以锻炼为基础）区分开来。一个典型的课程包括站在椅子前，学习以最小的努力坐和站。你需要花一些时间躺在长凳上，膝盖弯曲，使脊柱伸直（脊椎），放松身体，同时老师移动你的胳膊和腿，训练你正确地移动它们。<br>这项技术有助于打破多年积累的坏习惯。试着用与正常相反的方式折叠你的手臂。这是一个很难打破的身体习惯的例子。我们中的很多人都把脑袋抬得太远了。头部重4到6公斤，因此任何不适当的姿势都可能给身体带来问题。这项技术教你放开控制头部的肌肉，让它回到我们脊椎顶部的自然位置。<br>那么亚历山大是谁，他是怎么想出这个技术的？1869年出生的澳大利亚演员弗雷德里克·亚历山大（Frederick Alexander）年轻时发现自己在表演时有发声问题。他分析了一下自己，意识到自己的姿势不好。他努力改进它，取得了很好的效果。他把自己的技术带到伦敦，开办了一所教师培训学校，至今仍很成功。<br>所以，如果有一天你在路上走着，双肩前倾，感觉被你的麻烦压得喘不过气来，那么就想想亚历山大的技术吧。它将帮助你再次走高。