how it works

Habits limit performance. Do you always move in a way that feels right?

Yes? These are you habits. Are they efficient?

 

Look at the photograph below.



concepts, movement & habit

Are your habits working for or against you?

How would you know?

 

 

 

Left:  Runners A & B have developed poor habits. Their use of the neck and shoulder muscles are pulling them down making movement less efficient. 

Runners C & D make it look much easier by comparison, They effectively utilise ground reaction forces (GRF) to propel themselves forward.
 
These athletes have developed a running style that feels right - try this experiment.

A & B are applying too much effort with very little return but are they aware of the wasted energy? Why does this happen? 

Try the next experiment.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Habit (def.) ....a sequence of learned behaviour occurring in a particular context or as a response to particular events. Habits organise life, often in minute detail. They are often the result of conditioning, are performed automatically and unconsciously, and reduce decision making. Habits, once established, often persist after the original causal factors no longer operate. 
Oxford Medical Dictionary 5th Edition (Oxford University Press)

Due to their nature we cannot recognise habit for ourselves. This explains why habits are difficult to change because if we don’t know we are doing something, how do we stop doing it? Habits reside at a subconscious level and are triggered by stimuli before we are aware of a reaction. For instance, when the end of our nose itches do we consciously choose to lift a hand to scratch it? When busy or preoccupied we may not even notice we have done it at all! 

When we see ourselves on video either performing or at a family function, we may see mannerisms we were unaware of. In the heat of competition the well-worn neural pathways are the quickest to react and that is how it should be to enable fast reactions - but what if these automatic habits contain unnecessary actions such as those in the runners above? We would not know it! Because habits feel right and comfortable, remember the experiments, so we do not choose to do it any other way. This represents the difficulty of changing a habit. Recognition of pattern starts a response. We only become aware of it after it has begun. By this time, our response has initiated another set of events of which the corresponding feedback activates the next habitual act in the chain. If we do not veto the initial response the habitual chain reaction is allowed to run.

What impact could it have on my performance?

Habit is essential for development and progression. If we had to continually think about how to walk and perform other repetitive tasks, we would not be able to attend to more complex acts. Habit only becomes a problem when the activated habitual response is not appropriate to the situation. This is the case for the majority of adults and leads to a proliferation of poor habits that in turn changes how we move. When a movement pattern is altered, the activation sequence or firing order of different muscles involved in a specific movement is altered. The prime mover may be slow to activate, while synergists or stabilizing muscles substitute or become overactive. Biomechanically, the result is a change in the fulcrum (centre of rotation) used for a particular movement. The problem may be perpetuated since inefficient or uneconomical movement patterns create further muscular imbalances and joint dysfunctions that are commonly associated with movement pattern abnormality. If movement patterns have become inefficient or badly timed, the risk of injury is heightened. 

 

Habits, Perceptions & Concepts 

Do you know where your head meets your spine? Point to where you perceive its location to be then click here  Did you get it right? Is it important I know its location? 


Your perceptions guide your movements - its called feedforward. If your perception is 'wrong' the resulting movement, based on the actions you believe necessary to execute that action, will also be 'wrong' or in other words - less efficient. 

 

 

 

 

The Alexander Technique will benefit anyone whether they are an elite athlete or whether they just wish to live life without the aches and pains that many people suffer and accept as part of life. 

It is a pity that these techniques are not shown to us all at an early age for I have no doubt that this would alleviate many of the causes of ill health in our communities.

Greg Chappell, 
Australian Test Cricketer, 
India team coach

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 



 

 

 

 

 

 

there is no such thing as a wrong perception
well .....from our own
 point of view at least!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

head balance

head and neck
 righting reflexes

   A                                              B     The complex reflexes of this region can be impaired by excessive tension in the neck and shoulder muscles. For example the deeper, highly sensitive sub-occipital group of muscles cannot adequately be lengthened to activate the stretch reflex, if  the outer muscles are pulling the head back - see B
Because the stretch reflex is vital for movement, the efficiency of any action is reduced if initiated by
stiffening the neck. 

KEY:

   FP – Frankfort Plane                     M1 – Sub occipital muscles
   L1 – Naturally lengthened spine     M2 – Sternocleidomastoid 
   L2 – Shortened spine

In A the head releases forward in the absence of inappropriate muscular
activity, ie no stiffness

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

The high concentration of muscle spindles in the muscles attached to the base of the skull give an indication of their importance to the nervous system.

Their role is to feed back information on the position of the head. This helps the neck reflexes to coordinate muscle activity - see sample studies.

 

The articulation of the head on the spine acts as a first class lever to counteract gravity. If the head is allowed to balance, that is unimpeded by unnecessary activity in the neck and shoulder muscles, its weight releasing forward provides an  upward pull on the attached muscles increasing tone.

The slight forward rotation of the head on top of the spine increases the distance between the back of the skull (occipital and mastoid bones) and sternum and clavicle. This stretches the muscles attached between these points (sterno-cleido-mastiods) eliciting the stretch reflex. The reflex causes the muscle to contract slightly thus pulling the structures beneath upward.

Rather than supporting the body in individual segments, the structure is supported effectively from above - courtesy of gravity. Minimal effort is required allowing us to be poised.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

When the head is balanced its weight is transferred down the spine as nature intended, calling into play the hydraulic function of the intervertebral discs. The lengthening of the spine increases flexibility, improves muscle tone and its ability to absorb shock. If the head is pulled back, this finely balance structure collapses - see above.

 

 

 

 

Got a stiff neck?

 

 

 

 

 

 

 

 

 

 

 

 


A: If we perceive our head sits on the spine halfway down the neck we will unknowingly act according to this perception. Heads drop forward and the neck becomes a separate limb. The weight of the head drops forward causing the slump.

B: When we appreciate the head meets the spine at the atlanto- occipital joint, the weight of the head can pass down the spine as nature intended stimulating it to lengthen (push back). This position requires far less effort than position A


             A                  B   

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

know your own
body

 

the body map in the
sensory cortex
contains a 'map' of
your body.

Is it accurate?

Can you read it?

 

If we return to the photo of the runners, notice the position of the heads of A & B. Now look at C & D and we can see they know where the head meets the spine. The weight of their heads is sitting on top of the spine passing straight down into the track. In the case of C & D they are being pull back.

But remember the balance and coordination functions of the neck. Look at the position of A's pelvis compared with D. The legs need to swing from the hip joints (at the front of the pelvis) for an efficient action.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

As you can see, how we move is guided by habit and how we feel. If our knowledge of our body is inaccurate then the resulting movement based on our 'body map' will not be efficient or natural.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

if I don't know I'm doing it, how do I stop doing it?

how do I change?

You may have found you were performing experiment II using the mentioned inefficient actions. If so, this demonstrates the force of habit and how it can effect your movement. 

Muscular activity in all movement is generally determined by habit. Habits are highly influential and because of their nature difficult to change.

However, there is a brief moment before action when we have the ability to control our response, a sort of window of opportunity. 

Although we may wish to believe otherwise we rarely use this moment to our advantage. Instead we allow the response to be determined by an automatic and subconscious process. 

The successful outcome of all actions is dependent on factors that may, or may not, work in our favour. Successful athletes obviously have moments where conditions are favourable, yet there is still an unknown factor fundamental to their performance - habit - see below. 

We rarely give a thought to how we move. This is not to be confused with technique. Technique is the veneer on top of how we apply ourselves to an act. Actions that look and feel the same can be achieved with varying amounts of effort and muscular activity. Lack of attention to the act allows many unnecessary movements to become associated with the habitual pattern, often without us noticing the deterioration.

Habit is a constant factor influencing all thoughts, decisions and movement. How many of our decisions are based on reason rather than habitual reactions? Probably a lot less than we would like to think. To overcome this we need to experience 'being in the moment' by heightening our self-awareness. Athletes who get into this state, known as The Zone, describe it as an ‘effortless
merging of action and awareness’. A Teacher of The Alexander Technique* can take you into this state by bringing your subtle reactions to certain stimuli to your attention. These reactions include stiffening the neck, pulling the shoulders up, tightening the lower back etc. Only when you become aware of these inappropriate reactions, that impede your innate reflexes for movement and balance, can you start to make a attempt to stop doing them. A teacher will use their hands to firstly monitor when this is happening and secondly to encourage a different action. Through a course of lessons you will learn a new skill of putting awareness into action. As Frank Pierce-Jones states:-

The Alexander Technique teaches you how to bring more practical intelligence into what you are already doing; how to eliminate stereotyped responses …...  it opens a window onto a little-known area between stimulus and response and gives you the self-knowledge you need in order to change the pattern of your response.

Couldn't have put it better myself!

* A qualified teacher will have completed a full-time 3 year course and 
have either MSTAT or PAAT after their name. 



 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

experiment I

  • Fold your arms and look to see which hand is tucked.

  • Now reverse the pattern, fold them the opposite way.

  • Notice the difference and your reaction to it.

The pattern in step 1 is your habitual ‘folding the arms’ programme that is activated without conscious thought and will feel familiar and comfortable. The pattern in step 2 requires some thought to achieve and will probably feel wrong, as this is different from your usual preference. This  shows how strong the force of habit can be. Not only does it select the pattern of the movement in step 1 but also determines what feels right and wrong in relation to position and movement. There is nothing wrong with the pattern in step 2, but is it a move you would choose to do automatically? Probably not, because you will only perform movements that feel right. However, when you do what feels right you engage habitual movement patterns; those performed often enough to establish the habit.

BACK

 

 

 

 

 

 

 

 

 

 

experiment II

  • Sit on a chair and get ready to stand up.

  • Before you move, observe what preparations you want to make. Do you hold your breath? Do you push forward with the lower back and raise the chest? Do the muscles in your neck stiffen and pull back the head? Do you feel the need to push with your hands on your legs? Spend a little time to study this before attempting the next step.

  • Now try to stand up from the chair without doing what you have just    noted (it may be necessary to ask someone to observe your actions to give you feedback). How far can you execute the move before one, or all of these patterns appear?

To successfully execute the last step can be difficult because the usual preparations you make are a part of your habitual ‘getting out of a chair’ programme and are ready to go before you even begin to move. You would not attempt to start the move until the familiar conditions such as the sensation of muscle tension associated with the act are present. From a mechanical point of view the common actions mentioned in the second step actually reduce the efficiency of the movement. If your preparation and subsequent actions for this exercise are unnecessary, why do you do them?

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ANSWER

The head sits on the spine 
at the atlanto-occipital joint.
It is roughly in the centre of the skull and just below the level of the eyes.

Return

  

 

 

 

 

 

 

 

 

 

 

 

 

 

muscle spindles

Muscle spindles are specialised receptors sensitive to stretch embedded and parallel to the muscle fibres (see diagram). They are part of the proprioceptor system and play an important role in coordinating muscular activity.

 

The density of spindles in a muscle determine its sensitivity and input to the central nervous system. The highest density of spindles per gram of muscle can be found in the upper neck - see table.

Density of muscle spindles per gram of muscle tissue (examples)

Inferior Oblique  (connects top two vertebrae)         242

Superior Oblique (connects skull to top vertabrae)    190

Rectus Femoris (one of the quadriceps)                      50

Trapezius (upper back)                                           2

 

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“I couldn’t have felt better coming into this match and I couldn’t have
played much worse. I am staggered, it was appalling.”
 
Tim Henman after his 1st round defeat at the Hamburg Masters 2001
 
 
“I thought I might get somewhere near the European record of 1:43.70, 
I had no particular sensation of speed, and I think I could have run even faster. I wasn’t exhausted at all in the end."
Sebastion Coe in Oslo 1979 after setting a new 800m world record of 1:42.33 beating the previous record by a huge margin of 1.1 seconds—it stood for 16 years!

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A Study of Two Stretching Techniques for Improving Hip Flexion Range of Motion
Henry Pollard and Graham Ward (Abstract from: Journal of Manipulative and Physiological Therapies, September 1997;20:443-447.)

Objectives: To compare the effectiveness of a spinal (sub-occipital) stretching technique to a peripheral stretching technique.

Method: A reliable hand-held dynamometer was used to determine the end point of range of motion (ROM) before and after the application of a treatment. Three groups of subjects were treated: cervical stretch, hip stretch, and
sham/placebo. ROM of the hip in flexion (straight leg raise) was used as the independent variable.

Sample: Sixty randomly allocated university students aged between 18 and 35 yrs.

Results: The two stretching treatments resulted in increased flexion range of motion ROM at the hip. Statistical analysis revealed that only the sub-occipital stretching procedure increased hip flexion ROM significantly.

Conclusion: Manual therapy of the neck may have a role to play in the treatment of extraspinal, lower-limb musculoskeletal conditions. 

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The Effect of Sub-occipital Tonus on Runners 

Hubert Godard 

Runners on a treadmill  unconsciously increase their running speed when a bioelectrical device on their neck
lowered the tonus of the upper neck muscles. Whereas increasing the tonus of these muscles made them slow down their speed, although they were not aware of this and perceived their speed as constant. 

Conclusion: Tight sub-occipital muscles tend to 'put a break' into the legs via shortening of the hamstrings, whilst relaxed sub-occipital muscles will take 'the break out' by lengthening the midrange of hamstring length allowing the
legs swing much faster and easier.

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