May is National Walking Month, so what better time now that the weather is getting better to talk about Nordic Walking as an alternative to taking a stroll in the park!
Nordic Walking is a full-body exercise that's easy on the joints and suitable for all ages and fitness levels. More than 10 million people globally enjoy this outdoor activity all year round.

What is Nordic walking?
Nordic Walking is based on using specially designed walking poles in a way that harnesses the power of the upper body to propel you forward as you walk. The technique is similar to the action of cross country skiing. It is a recognised way to turn a walk into a whole-body exercise.

Who is Nordic walking suitable for?
Nordic Walking is a very accessible activity and can be shared by people of all ages and fitness levels. Walking can range from gentle walks for people with health concerns, or for people who haven’t exercised in a while and for those who dislike traditional sports or gym activities. However at the other end of the spectrum it can also be approached as a workout walk; to gain higher fitness levels and is often used by athletes for cross training. It is also useful for injured athletes because the poles provide support whilst working to improve fitness as part of their rehabilitation. Whatever your age from 8 to 80+, you’ll probably enjoy discovering the benefits of Nordic Walking and how it can improve your quality of life.

What equipment do you need?
You'll need a pair of Nordic Walking poles (which are different to those used for trekking because of how the strap is used and the angle you plant them on the ground), walking shoes and appropriate clothing.

How will it benefit my body?
Nordic Walking combines the simplicity and accessibility of walking with simultaneous core and upper body conditioning. The result is a full body workout, which means you:

• burn up to 46% more calories compared to walking without poles, therefore improving tone and fitness
• release tension in the neck and shoulders
• improve your posture and gait
• strengthen your back and abdominal muscles
• reduce the impact on the lower body joints making you feel lighter in your feet and legs

As with other forms of moderate activity, Nordic Walking can help to lower your risk of getting chronic illnesses, such as heart disease, type 2 diabetes, asthma, stroke etc. When used as part of a regular exercise programme Nordic Walking will also help you to lose weight. 
 
What's the technique?
You move in a similar way to ordinary walking and swing your arms from your shoulder with your elbows straight – think of a soldier marching. To get the full benefits and avoid injury, you could start with lessons to get the basic technique.
 
Is Nordic Walking hard on your joints?
Nordic Walking is no harder on the joints than normal walking. It's an activity suitable for people with a range of joint conditions including osteo-arthritis (wear and tear arthritis) or for those who may be carrying some extra body weight. 
 
How do you get started?
Nordic Walking can be done in any location, city or countryside, but it's recommended that you learn the technique from a qualified instructor.

Most instructors also run local groups, which you can join for regular walks once you have learned the technique.

For further information visit the links below.
https://britishnordicwalking.org.uk/
https://nordicwalking.co.uk/

Nordic Walking specialist Neal Thomas in Brampton is always happy to help - more information can be found at hi website, please click here.

He can be contacted on 07887 845703
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Fibromyalgia is a long-term condition that causes widespread muscle pain, but the exact cause is unknown. Whilst the tissues do not appear to suffer from any damage, the pain and tiredness associated with it are very real. Currently there is no cure, but a lot can be done to improve and manage the symptoms – especially with the help of the patient's family and the family doctor and a supportive network of friends and therapists around.
Treatment tends to be a combination of medication, counselling and lifestyle changes – such as exercise programmes and relaxation techniques.
 
Fibromyalgia Medication
Several drugs may help with the symptoms of Fibromyalgia:

• Paracetamol and non-steroidal anti-inflammatory drugs (NASIDS) may relieve pain.
• Sleeping tablets may be used in the short-term if your sleep is disrupted.
• Drugs such as amitriptyline are often used for depression, to reduce muscle pain and improve sleep patterns in Fibromyalgia. Amitriptyline must be started at a low dose and slowly built up to the required level.
• Antidepressants, such as fluoxetine or paroxetine, may be prescribed if depression is a particular problem.
• Newer drugs such as pregabalin, gabapentin and duloxetine may help to reduce pain by altering levels of chemicals within the brain and nervous system.

Physical Therapies for Fibromyalgia
Physiotherapy and Osteopathy can help you to improve your posture, stretch and relax your muscles, and gradually help you to become more active. They can also advise you about relaxation and exercise techniques and general tips for helping you to manage your pain, such as pacing yourself and getting you to change the way you work.
 
Occupational Therapy
Occupational therapy can help you to manage your everyday jobs without increasing your pain or wearing yourself out – by using labour-saving gadgets.
Cognitive Behavioural Therapy (CBT) has some evidence to show that it may be helpful for Fibromyalgia sufferers.
 
Self-help for Fibromyalgia
There are many ways in which people with Fibromyalgia can make their daily lives easier:
 
1. Exercise
If you have Fibromyalgia your muscles will often be tense making them more prone to sprains and strains, so it's important to reduce muscle tension by stretching regularly. A physiotherapist or an osteopath will be able to advise on the stretching exercises that will be best for you.
Aerobic exercise improves fitness, reduces pain and fatigue, and helps to reduce excess weight. It should also improve your sleep. By ‘aerobic’ we mean increasing the circulation of oxygen through the blood, so any exercise that gets you breathing heavily and your heart beating faster is aerobic. Swimming and walking are particularly recommended for people with Fibromyalgia.
Increasing your exercise little by little will improve your fitness, flexibility and stamina.
 
2. Diet and nutrition
No particular diet has been proven to help Fibromyalgia, but we recommend keeping your weight within a healthy range by eating a balanced diet with plenty of fruit and vegetables.
 
3. Sleep
Poor sleep and developing specific painful points on the body are key features of Fibromyalgia. Research has revealed that people with Fibromyalgia often lose deep sleep. A study has shown that when healthy people were repeatedly woken from deep sleep, they started to develop the typical symptoms and tender points of Fibromyalgia.
So getting enough proper sleep appears to be important in the development and treatment of Fibromyalgia. The severe tiredness that often goes with Fibromyalgia is also due to this poor sleep pattern.
Dealing with sleep disturbance may also help with the physical symptoms.
 
4. Stress
Stress has a negative effect on pain, so when the stress levels rise, your pain will rise too. But equally, when the stress levels are reduced, then the pain is likely to be less severe and easier to manage.
There are also a range of complementary therapies such as aromatherapy, reflexology, indian head massage and acupuncture. All of these therapies may help as an adjunct, by improving your general well-being and therefore making you feel like looking after yourself and taking more self-care.
 
5. Support network
It is important with any chronic disease like Fibromyalgia that you have a good support network to call on. This might involve family, friends, your GP, any therapists that you know may help, and also any local Fibromyalgia support groups. Research has shown that having a good network that will provide advice and support is important in the management of Fibromyalgia. So let family members and friends know of the condition, so they can provide support if necessary.

Parkinson’s a progressive disease that affects the nervous system, namely the basal ganglia, the part of the brain the controls movement and is also involved in emotion. Sufferers of Parkinson’s experience tremors, slowness of movement, and stiffness in their muscles. Other symptoms include difficulties with balance, nerve pain, dizziness and many also suffer from depression. AT present there is no cure, but the condition can be managed with a change in diet, medication, therapies such as physiotherapy, occupation therapy, and speech therapy if necessary.

In addition to the treatments mentioned above, lessons in the movement system, The Alexander Technique, can develop useful strategies for managing the day-to-day problems caused by the disease. In 2002, a medical trail [1] concluded ‘there is evidence that lessons in the Alexander Technique are likely to lead to sustained benefit for people with Parkinson's disease.’

Here, we’ll look at a case study of a gentlemen in his seventies who came to see me for lessons. He’d been diagnosed with Parkinson’s three years earlier and had progressed to the point where he was experiencing anxiety and depression due to the increasing unpredictability of his condition. This was compounded because he’d previously been very fit and had competed in sports and exercise all his life. With medication, he was still able to walk with the aid of a stick, but his main concern was ‘getting stuck’ when in public with his wife.

In the first lesson we looked at the basic mechanics of taking just one step. When preparing to move, I noticed he tensed his neck, shoulders and lower back in anticipating the step. However, these actions were not directly related to his condition, but rather due to his experience of difficulties in the past, and feeling he had to try harder to move. We focused first on just letting his leg bend so he could feel the weight passing onto the ball of his foot. This is a matter of releasing muscles to let the knee move forward, rather than pushing it.

We then worked on a strategy he could use if he felt about to freeze in public. Many sufferers describe the sensation of needing to get the first movement out of the way so they can start walking. So, instead of him trying to walk, we practised breaking the movement into discrete parts. To start, I asked him to nudge his walking stick gently with his knee. This required little effort on his behalf and prevented him thinking of the whole walking pattern and the subsequent tension and anxiety when nothing happened. Once his knee bent, he felt the other steps could follow.

The next lesson he was pleased to report this simple technique had helped and that he’d added a step of his own. Whilst waiting for his wife at the shopping centre, he felt a little tight and decided to put the stick nudge to the test. As he attempted the manoeuvre, he also uttered an expletive to himself that I won’t repeat here, and found he released the tension and moved forward. By using this method, he stopped himself getting set to move with the ‘wrong kind of effort’ and the expletive reduced the apprehension.

Of course, these techniques may not work every time, but having some strategies up your sleeve can give a sufferer at least some sense of having control that can also help with depression.

Roy Palmer is a teacher of The Alexander Technique with twenty years experience of working with people of all ages and abilities.

[1] Randomized controlled trial of the Alexander technique for idiopathic Parkinson's disease.

Well it’s World Osteopathy Week 15 – 22nd April so we thought we’d take the opportunity to talk to you about your bones. So many people say to me Osteopath – that’s bones isn’t it? Yes the origin of the word osteo comes from the Greek word "osteon", meaning bone. Now it is used as a prefix and is combined with other words, for instance in osteoarthritis, osteopathy, etc.

So I thought I’d take the opportunity to write about Osteoporosis. In the healthy skeleton, bone resorption (normal break down) and formation occurs in a balanced and organised fashion, but in the case of Osteoporosis, this balance is lost.
In Osteoporosis the support structures making up the inside of the bones becomes thinner, causing the bones to become more fragile and prone to breaking, resulting in pain and disability. It is estimated that around 3 million people in the UK have Osteoporosis.

Many people assume that it is just women who develop Osteoporosis. This is not quite true as one in two women and one in five men over the age of 50 will fracture a bone, mainly due to poor bone health in the UK. But Osteoporosis is often a silent condition, giving no pain or other symptoms to alert you to the fact, until the worst happens and a bone breaks. As such, many people living with Osteoporosis are unaware that they have fragile bones until this happens, sometimes with devastating consequences.

Osteopaths, like physios and other manual therapists are in a prime position to screen people for this silent condition, offering management advice and support as part of our holistic approach. There is a lot of self management that can be done to prevent Osteoporosis, and to reduce our chance of breaking a bone if we do develop the condition. Osteopaths are often viewed by the general public as experts in the field of bone health, and as such, they are well placed to screen patients for this condition and offer practical advice on risk factors, prevention and treatment.

Screening - An Osteopath can screen you for the condition using a special online screening tool called the FRAX questionnaire. The FRAX tool has been developed by World Health Organisation (WHO) to predict the 10-year probability of hip or other major osteoporotic fracture in patients based on determinants generally accepted to be the key risk factors.

People who are found to be at moderate to high risk will be advised to consult their GP. There are a range of drug treatments for Osteoporosis that help to strengthen bones and reduce the risk of having fractures. Most drug treatments work by slowing down the activity of the cells that break down old bone (osteoclasts). These are known as ‘antiresorptive’ drugs. Some treatments stimulate the cells that build new bone (osteoblasts). These are known as ‘anabolic’ drugs. Others may combine these two effects. These drugs are prescribed where appropriate by the GP. However prevention advice is equally as important. Once a person has been identified as being at risk of developing Osteoporosis, there is plenty they can do themselves to manage the condition and reduce the chance of breaking a bone.

• Take plenty of weight-bearing exercise
• Eat a well-balanced, calcium-rich diet
• Quit smoking
• Don’t drink alcohol excessively

Exercising is particularly essential as we get older, not only to improve bone strength but also to keep the muscles strong, which is vitally important to prevent us from falling. Strengthening bones and reducing the risk of falling in older age will help to prevent fragility fractures.

We have qualified and experienced Osteopaths and Physiotherapists at the Centre who are also able to offer support for this condition, so why not contact us for a discussion on what would be best for your specific case.

For more information see our pages on osteopathy and physiotherapy.

For more information on osteoporosis see https://nos.org.uk.
 

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Guest post by Andy Matson of AM activ.

When an athlete is injured they will often go to their GP who will then normally recommend a round of physical therapy to help facilitate the healing process. However as a coach of multi-sport athletes, I am often asked by the injured athlete can I help instead by providing sports massage or subscribing an exercise rehabilitation programme. Well sometimes I do offer sports massage or an exercise programme as part of minor sports injury rehabilitation. But I also like to work as a team, and like any other team, I feel that each team member plays a vital role in making sure the athlete gains the highest quality of care.
 
I have always believed in teamwork and that people are stronger when they work together. This is why AM activ Multi-sport Coaching Company have teamed up with The Centre For Complementary Health in Godmanchester, to deliver a holistic treatment package to injured athletes to enhance recovery.
 
Often the injuries I see in multi-sport athletes are a result of overuse, usually repetitive movements. I have also found that nearly every injury exhibits some form of warning sign, e.g. pain, tight muscles, swelling and inflammation. Warning signs that are ignored are often when full- blown injuries occur. Many athletes who have an injury cannot remember how the injury happened, again ignoring the warning signs. They do however remember the amount of training time they have missed as a result of their injury. So it is vitally important for the team of health and fitness professionals to educate the athlete on ways to recognise the warning signs and thus avoid recurring injuries. 

As a coach it is also vital for me to recognise that an injured athlete may sometimes feel stressed once an injury has occurred. Furthermore the injured athlete’s family and friends must learn ways to help the athlete cope with this stressful situation. This social support is an important coping strategy for the injured athlete especially if they want to return to full fitness within an appropriate time frame.

So it is vitally important for a team of injury specialists to work together to build a rapport with the athlete especially once the reality of the injury has sunk in. I am really looking forward to working with The Centre For Complementary Health and delivering a bespoke package that takes a holistic approach to sports injuries. Our aim will be to work alongside the injured athlete and reassure them they are not forgotten, to enhance their recovery and to help them stay positive and motivated throughout their injury rehabilitation process.

For more information about our services please visit www.amactiv.co.uk
Andy Matson

Spring is almost here and even though it's important to stay fit and healthy all year round, many people find an extra boost of motivation to start exercising and eating well again this time of year.

Many of us have busy schedules, enjoy high calorie foods and relaxing in front of the TV, but making small changes to your daily lifestyle will add up to big changes over time. The question is how do we motivate ourselves to make more of the choices we know are good for us?

​One way is by reminding ourselves of the benefits of exercise which are profound, numerous and far reaching. More exercise guarantees a healthier, happier life, improved sleep and work productivity, mood and relationships will improve and a reduced risk of developing chronic diseases such as high blood pressure, stroke, heat disease, diabetes and cancer. Can any of us afford to say no?

Research has demonstrated that diseases such as heat disease and cancer are all lower in people who exercise regularly. Exercise can also be good for the mind. Many studies have shown that exercise not only lowers the rates of anxiety, depression and memory loss, but also helps prevent and slow the progression of dementia and Alzheimer's disease.

People can see the benefits of regular exercise from just 150 minutes of moderate activity or 75 minutes of vigorous activity per week, which is recommended by World Health Organization (WHO). This doesn’t mean you have to join the local gym or running club, even household chores like vacuuming or gardening, or walking to work are classed as moderate exercise as long as you do 150 minutes per week. More vigorous exercise could be running, swimming or football. 1 minute of vigorous activity is considered the same as to 2 minutes of moderate activity. 

High intensity exercise is a popular activity marketed as HIIT classes at your local gym and makes you fitter and healthier. The higher intensity forces the body to adapt more quickly, benefitting your lungs, heart and circulation. It also boosts your circulation, reverses cell ageing and the deteriorization of your mitochondria, the energy batteries of the body.

On the subject of burning fat, many people like to exercise in their "fat-burning zone". There is a common misinterpretation of certain types of exercise; that is to say exercising at lower intensities can burn more fat than strenuous exercise. This idea came from research showing the body quickly turns carbohydrates into energy and therefore they are the fuel of choice during an intense workout. Since fat is burned more slowly it is more suited to moderate exercise. However, this is slightly misleading as at very low intensity we burn proportionally more fat than carbohydrate, but the amount of both burned will be much higher during intense workouts. So if you want to burn fat, unless you are prepared for a very long, slow workout your are better off increasing the intensity.

Diet is obviously an important part of exercise and as a general guide eating 8 to 12 grams of carbohydrate per kilogram of body weight per 24 hours for 1.5 to 2 days before big events such as football matches or marathons is good preparation. You may have heard "carb loading" is known to increase exercise performance. But unless you are planning a hard 90 minute workout it may be better to skip the big bowel of pasta.

Try to match your energy requirements to your energy input. If you are having a big day with lots of activity you may need more food than a quiet day at the office. Sports drinks and gels are full of carbohydrates and can give a person a performance boost, enabling people to push their bodies further. But caution should be applied here because excess carbohydrates for long periods can lead to diabetes and other health issues. Some people train their bodies to use fat as a primary fuel by eating low-carb diets. Eating a low-carb, high-fat diet where your intake is 5%  carbohydrates and 70% fat, 25% protein, makes the body better adapted to burning fat and can lead to weight loss. However, there is no strong evidence they improve athletic performance.

After exercise "post-workout" is when research has shown it is important to eat protein, the building blocks of our muscles and bodies. Guidelines suggest 20 grams of protein within 30 to 60 minutes of finishing exercise to build new muscle. Your main meal should also include 20 grams of protein (which does not have to be animal based!!) in every main meal for the next day or so as your muscles need it and you have definitely earned it.

If you would like further information on the benefits of regular exercise and a healthy diet, please give us a call on 01480 455221. 

Post by Anthony McEwan - BSc Biology, MOst in Osteopathy.
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With the end of winter finally in sight, many people are itching to get back into their gardens to begin mowing, weeding and pruning, but while your garden may need some help getting back in to shape, don’t forget so do you! 

Many gardeners overdo it by throwing themselves straight into gardening without a warm up, forgetting that their bodies need, like the gardens, to be coaxed in gently and limbered up over a period of time.

By doing things the wrong way it’s easy to understand how back pain can arise from our pursuits in the garden, but most injuries are preventable if you do things the right way. 

Here are some tips for getting your spring garden green and beautiful again without injuring yourself in the process.

LIFTING
Stand Close to the Load

• Make sure your feet are shoulder width apart, head up, feet and body pointing in a straight line with the item you are lifting. Pivot with your feet; don’t twist your body whilst carrying the load.

Knees Bent, Back Straight

• Check the weight of what you are lifting. Use your leg and arm muscles to help you slowly lift.

Easy Does It

• Bend your knees and slowly lower the load to its resting place. 
• Do not lift heavy objects above your waist. 
• Avoid heavy lifting immediately after prolonged bending and kneeling.

THE RIGHT MOVES
Using the right moves can go a long way to enabling you to plant and rake without the ache.

• Warm up before starting to garden by gently stretching your muscles. If it’s cold, wait until later in the day when it’s warmer.
• Never dig when the ground is wet or there is a heavy frost - it is difficult to do, making the soil heavier and also not good for the soil structure.
• Positioning your body correctly reduces strain on muscles and joints: do not repetitively lift heavy loads - alternate it with lighter loads.

Changing Hands
Take the strain off by changing the position of your hands.

Check Your Position and Change it Often
Kneel then stand or simply sit and relax for a while, but don’t maintain any one position over a prolonged period.

Kneel to Plant
Use kneepads or a kneeling mat to reduce the strain whilst you plant and weed. Keep your back straight and stop frequently to take a break.

Rake Right
Ease the strain on your back by putting one leg in front, the other behind. Switch legs and hands from time to time, whilst it might feel strange it’s good to try and even up your movements.

THE RIGHT TOOLS
Choose tools that ergonomically designed, and are the correct tool for the job.

• Choose tools, which have padded handles where possible.
• Use pruners and loppers that have a ratchet system. This makes cutting easier and saves putting pressure on the back and shoulders. 
• Keep the blades sharp to avoid extra strain.
• A hose is easier to manage than a watering can.
• A good wheelbarrow can help move heavier loads.
• Separate a larger load into several small ones.
• Wear comfortable, thick soled, supportive and non- slip shoes.
• Use ergonomically designed, long handled, lightweight tools.
• Put secateurs in a holster attached to your belt. This saves having to constantly bend down to pick them up.

By using the correct posture and tools, taking frequent breaks and walking around and stretching to ensure you’re not staying in the same position for too long, you should be in a position to help prevent back pain...

However back or muscle pain that lasts longer than 48 hours is your body’s way of saying it needs help, so if you do experience back pain that persists, please don’t wait too long to get it looked at. A range of treatments such as a physiotherapy, osteopathy and acupuncture can help back pain. 

Please get in touch if you would like more information on how our experienced, multi-disciplinary team may be able to help you.

Post by one of our osteopaths, Anthony McEwan

The ancient practice of mindfulness has suddenly become popular in modern times, and for very good reason. ‘Stop the world I want to get off’ is an all-too-common cry from those who feel the pressures of living in fast-moving times. Balancing the demands of working to pay the bills while not neglecting family and friends, seems to leave little time for ourselves. Yet, as a number of medical studies have proven, just spending a few minutes ‘in the moment’ can deliver real benefits for both your physical and mental health. From lowering the impact of stress, to reducing high blood pressure, the simple process of mindfulness is a drug-free and no-cost alternative to conventional interventions.

But what if you can’t spare the time to attend mindful sessions, or don’t have the appropriate space to get into the moment? A misconception about practising mindfulness is that it requires a quiet room to sit and be alone. In fact, you can be mindful while walking down a busy high street, sitting on the train, or mowing the lawn.

All that it needs to be mindful and in the moment is to focus on the activity in hand. For example, when sitting on a train or bus, be aware of your toes in your shoes and the feel of the floor and seat. Then notice the contact of your clothes on your skin. Add to this the movement of your ribs and the air flowing in and out of your nose while also observing the people around you, and you’ll slip into the ‘here and now’.

When walking, notice the heel to ball-of-foot action, the flexing of ankles, knees and hips, plus the pendulum swing of your lower legs. Relax your shoulders let your arms move freely while taking in your surroundings (vital on a busy street!) and there you go.

Whatever you choose to focus on should not distract you from your activity as this will take you out of the moment. And remember, you’re observing and not concentrating as this narrows your awareness to a single thing – again not compatible to being mindful. And note, you don’t have to try hard – in fact, if you do, it will prevent it. Think of it as similar to drifting off to sleep. You focus on what’s relevant to your situation (while not letting you mind wander to what you’re having for dinner later) and allow the natural process of slipping into a mindfulness state happen.

Roy Palmer is a teacher of The Alexander Technique and author of The Peak Performance Zone and Golf Sense, books about the zone.
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Raynaud's affects 1 in 6 people in the UK and for 97% of people with scleroderma was one of the first symptoms. 
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Raynaud’s phenomenon is where the fingers turn white and become numb and painful. It is due to a narrowing (constriction) of the small blood vessels on exposure to the cold, or to a change in temperature, or to emotional stress.  It can sometimes blood vessels in other areas too such as the toes, ears and noses are affected. It is named after Dr Maurice Raynaud, the man who first described it in 1862. 

It happens because your blood vessels go into a temporary spasm which blocks the flow of blood. It is this that causes the area to change colour to white, then blue and then finally red as the blood flow returns.

Raynaud's is a common condition affecting up to 10 million people in the UK. If you often have cold hands or feet, could you be living with this condition? 

Why not take the test  on Raynauds UK website.

For more information on this condition see our page here.

In the absence of a specific medical condition that can cause insomnia, falling asleep requires four things to make it easier.

1. A quiet, dark room
2. A warm, comfortable bed
3. A body free of aches and pains
4. A mind free of distractions

If all four are present, falling asleep is just a matter of letting the sleep hormone, melatonin, do its job and we’ll drift off. The important part is that we ‘let’ it happen. 

I’m sure we all experienced difficulties as children when we tried to get to sleep on Christmas Eve. Our minds full of anticipation for the day to come, plus maybe a little anxiety that if we couldn’t sleep, Father Christmas wouldn’t come, made it quite a challenge. I think we all learned a valuable lesson that shutting our eyes tighter and ‘trying’ to get to sleep just didn’t work.

Even without a warm bed or quiet room, if we’re tired enough we overcome an aching body and fall asleep almost anywhere. But without a mind free of distractions it is very difficult even if all other three conditions are present. 

Anxiety and stress are amongst the most common causes of insomnia. If our mind is filled with negative thoughts, a dark room and lack of other stimuli will intensify those thoughts preventing the natural process.

So what can you do to aid the process?

From a physical point of view, simple things like checking your pillow is the right height to keep you spine in alignment and your neck is supported can help reduce tension.

Lessons in The Alexander Technique can help to drastically reduce muscular aches and pains through better, coordinated movement and improved posture. You soon come to appreciate how alignment and poise means less wear and tear on your body. Tensions you carry around all day, don’t suddenly disappear once you get into bed, and often persist when asleep. If you can remove habitual tension during the day, you don’t take it into your bed.

As for number (4) on our list, The Alexander Technique is an excellent way to learn how to ‘let go’ and get ‘into the moment’. The techniques used can help to promote mindfulness in all daily activities. And remember, if you take to bed what you do during the day, you’ll be in a better state to sleep at night if you’ve had a day with less stress and tension.
Calling to mind a fond memory can also help. You could visualise a favourite walk, or a place you’ve been on holiday as they will reduce anxiety and stress. The old advice of counting sheep can help to get you into the moment. But a better way in my view, is to focus on your breathing, the movement of your ribs and the mattress beneath your body.

Lastly, you should not become anxious about not being able to sleep as this obviously makes things worse. Learn to be detached and indifferent to your sleep patterns and this will ultimately allow your body to do the natural thing.

Posted by Roy Palmer

You can read more about The Alexander Technique here.