Alexander Technique

Ukuphucula indlela yokuma kunokuba lucelomngeni. Ukuma kakubi kuhlala kungumthombo wemiba eyahlukeneyo ye-musculoskeletal efana Ubuhlungu obungapheliyo wonke umzimba. Ukuma okungahambi kakuhle kunokumiliselwa kwingqondo kangangokuba ibe yindawo yokumisa engazi nto eziva ilungile kodwa inokuba mandundu iingxaki zomnqonqo, ihip, kunye nomlenze. I Alexander Technique inokuba lukhetho lonyango olunokunceda ixesha elide.

Alexander Technique

Indlela yokufundisa igxile ekufundiseni ukuqonda ngomzimba. Yinkqubo yemfundo ukufundisa abantu ukuba baqonde ukuma kwemizimba yabo kunye nokutshintsha indlela engafanelekanga yokuma / intshukumo ibe yesempilweni. Injongo kukufunda ukusebenzisa amanqanaba aneleyo okuxinezeleka kwezihlunu kwimisebenzi yemihla ngemihla, njengokuhlala, ukuma, kunye nokuhamba ngendlela esempilweni yokugcina impilo esemgangathweni yenkqubo ye-musculoskeletal system.

• Ithiyori yeyokuba ukunyanzeliswa okuncinci kunciphisa ukuguga kunye nokukrazula kwimisipha kunye nezakhiwo zomqolo ezisengozini yoxinzelelo.
• Eyona njongo iphambili ye-Alexander Technique kukuphelisa yonke imikhwa yoxinzelelo olungenampilo ukuthoba umqolo kunye nokuqeqesha ingqondo nomzimba ukuba usondele kwintshukumo kunye nokuma komzimba ngendlela entsha nesempilweni.

Iimfundiso

Ubuchule bungenziwa kwisethingi yeklasi okanye ekufundiseni komntu ngamnye kuba imikhwa yomntu wonke ye-postural neyentshukumo yodwa. Utitshala unceda ekuchongeni ubume obudala uxinezeleko aze afundise umntu ngendlela yokuzilungisa. Ukuchukunyiswa komntu yinxalenye ebalulekileyo ye-Alexander Technique. Esebenzisa izandla zakhe ngobunono ukuze alungelelanise umntu ukuze ame ngendlela efanelekileyo, utitshala unceda ukukhulula uxinzelelo olusuka entloko, entanyeni, emagxeni nangasentla. Umntu ufunda ukukhulula uxinzelelo kuwo wonke umzimba wakhe. I-Alexander Technique luhlobo lonyango lwezandla; asikokusebenzisa kakubi okanye ukuphululwa. Isebenzisa ukuthintela ukukhanya ngaphandle komngcipheko wokulimala kumqolo, ukuvumela nabani na ukuba athathe inxaxheba. Nangona kunjalo, abantu kufuneka bazimisele ukuthatha inxaxheba / ukubandakanyeka kwinkqubo yokufumana izibonelelo. Uninzi lwabantu lunokwazi ukuba lulungile na kubo ngexesha isifundo sokuqala. Inkqubo eqhelekileyo ifundisa:

• Ukuhlala ngokukhululekileyo ngokuthe ngqo.
• Ukunciphisa ukusetyenziswa ngokugqithisileyo kwe imisipha engaphezulu.
• Ukwandisa ulwazi olufanelekileyo.
• Ukuhlala uphaphile kwisilumkiso somzimba malunga noxinzelelo kunye noxinzelelo.

Ukuqina koxinzelelo

Abantu ngokuqhelekileyo abaqondi nokuba bahlala bebeka uxinzelelo kumqolo wabo kwimikhwa engafanelekanga yokuphila, ukwakha ukuqina kwemisipha abangazange bazi ukuba bakudala. Umzekelo, imikhwa engalunganga yentamo ibandakanya:

• Ukutyhala intloko phambili
• Ukulala ngaphezulu
• Ukuqhobosha amagxa ngasemva
• Ezi zimo zivelisa / zakha uxinzelelo kunye noxinzelelo oluphuma ngaphandle nangaphantsi kwimisipha emikhulu yomqolo.
• Uxinzelelo lwesiqhelo lokuhla lunokutsala kwaye lutshintshe ukumila komqolo, okukhokelela kwiindlela eziwohlokayo zokukhubazeka komqolo kwiimeko ezinzima.
• Xa uxinezeleko lukhululwa, intamo nomzimba ziqala ukuma nkqo ngokukhululekileyo, ngaphandle kokutsalwa phantsi okanye ukuhlehla.

UFrederick Matthias Alexander

Waphuhlisa ubuchule ngeminyaka yoo-1890 ukunceda iingxaki zakhe zokuxinezeleka kwezihlunu ezichaphazela umsebenzi wakhe wokubambela. Xa edlala wayeyenza lukhuni intamo yakhe aze atsale intloko yakhe ngasemva nangaphezulu, nto leyo eyayibangela ukuba aqinise umqala aze angabi nalizwi. Wayengazi ukuba uyenza le nto de wadlala phambi kwesipili waza wabona indlela yakhe engafanelekanga. Wakuqaphela oku waza waziqeqesha kwakhona ukuba abeke ngokwemvelo, ahlale ekhululekile, kwaye uqaphele nayiphi na isakhiwo soxinzelelo kwimisipha ukuyikhulula ngokukhawuleza. Ootitshala/iingcali ze-Alexander Technique zisebenza kwihlabathi liphela. The Umbutho waseMelika weAlexander Technique okanye iwebhusayithi ye-AmSAT unesixhobo sokuFumana iSixhobo sikaTitshala esidibanisa abantu ngabanye nootitshala abavunywe yi-AmSAT.

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UkuBumbiswa kweBhunga

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Ukuziqhelanisa nengqondo

Ukuphuhlisa ukuziqhelanisa nengqiqo kunokunceda ukuchonga izinto ezibangela ukuziphatha okubi okanye iingcamango. Kanye njengokutya kunye nokuzilolonga, ukuziqhelanisa nokuqaphela kwahlukile kuye wonke umntu. Kucetyiswa ukuba uzame izinto ezahlukeneyo ezifana:

• Imizuzu emihlanu ukucamngca okukhokelwayo.
• Ukubhalwa kweendaba.
• Ukumamela umculo onengqondo.

• U kuhamba yenye indlela yokunxibelelana nawe. Thatha ipeni kunye nephepha, ikhompyuter, ithebhulethi, okanye ifowuni, kwaye uthathe imizuzu embalwa ukubhala yonke imihla.
• Bhala into ibe nye ekwenza wonwabe.
• Inye into ofuna ukuyiphucula.
• Olunye usukelo ofuna ukulufeza ngolo suku okanye loo veki.

Ukuphulaphula umculo onengqondo kunokuncedisa ukunciphisa uxinzelelo ngokuvumela umntu ukuba agxininise ingqalelo yakhe xa ingqondo yakhe ihamba kuzo zonke iinkalo.

• Esikhundleni sokujika kwiindaba okanye i-imeyile xa uvuka, thatha ikomityi yekofu okanye iti kwaye umamele ipodcast owuthandayo okanye umculo.
• Beka ifowuni kude kwaye umamele ingqondo yakho kunye nesiqu sakho.

Zama ukucamngca kusasa xa uvuka. Oku kunceda ukuseta iinjongo/izicwangciso zosuku. Injongo yokubeka ingqondo ibonakaliswe ukunciphisa amanqanaba oxinzelelo kunye nokuxhalaba. Nangona kunjalo, ukuba kusasa akunakwenzeka ngoko ebusuku ngaphambi kokulala kungasetyenziselwa ukucamngca ngemisebenzi yosuku, into ehamba kakuhle, into engazange, indlela yokuphucula into, nokuba yintoni na, ingongoma kukuba uzinike ixesha lokucinga, uzibekele usukelo, kwaye uphuhlise isicwangciso sokufikelela ezo njongo.

Ucaphulo

Becker, Jordan J et al. "Ubungqina bokuqala bokuba nokwenzeka, ukusebenza kakuhle, kunye neendlela zeeklasi zeqela le-Alexander kwiintlungu ezingapheliyo zentamo." Unyango olongezelelweyo kumayeza vol. 39 (2018): 80-86. doi:10.1016/j.ctim.2018.05.012

Cacciatore et al., Ukuphuculwa kokulungelelaniswa kwe-postural ngokuzenzekelayo emva kwezifundo ze-Alexander zobugcisa kumntu onentlungu ephantsi. Ijenali yePhysical Therapy, ngo-2005; 85:565-578. Ifikeleleke nge-5 kaJanuwari 2011

Chin, uBrian et al. "Iindlela zengqondo eziqhuba ukomelela koxinzelelo kuqeqesho lwengqondo: Ulingo olulawulwa ngokungahleliwe." Psychology yezempilo: ijenali esemthethweni yeCandelo leMpilo yePsychology, iAmerican Psychological Association vol. 38,8 (2019): 759-768. doi:10.1037/hea0000763

Little P, Lewith G, Webley F, et al. Ulingo olulawulwa ngokungakhethiyo lwezifundo zobuchwephesha be-Alexander, umthambo, kunye ne-massage (ATEAM) yeentlungu ezingapheliyo kunye neziphindaphindiweyo. I-BMJ. 2008;337:a884. doi: doi.org/10.1136/bmj.a884.

UPaolucci, uTeresa et al. "Intlungu engapheliyo ye-back back kunye ne-postural rehabilitation exercise: ukuphononongwa kweencwadi." Ijenali yophando lwentlungu vol. 12 95-107. NgoDisemba 20 2018, doi:10.2147/JPR.S171729