Working Without Pain: Eliminate Repetitive Strain Injuries With Alexander Technique

164 Pages·016.901 MB·English

by  Sherry Berjeron-Oliver, Bruce Oliver

Sherry Berjeron-Oliver and Bruce Oliver
Working Without Pain
Eliminate Repetitive Strain Injuries With
Alexander Technique-
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Working Without Pain
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2014
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https://archive.org/details/isbn_9780965104708_0
Working Without Pain
Eliminate Repetitive Strain Injuries
With theAlexanderTechnique
SherryBerjeron-Oliver
&
Bruce Oliver
Pacific Institute for
theAlexanderTechnique
Pacific Institute forAlexanderTechnique
930Alhambra Blvd. #270
Sacramento, CA95816
[phone]
WorkingWithout Pain:
Eliminate Repetitive Strain Injuries
withAlexanderTechnique
© Copyright 1997bySherryBerjeron-Oliver,BruceOlive
Publishedby
PacificInstitute for AlexanderTechnique
930Alhambra Blvd.#270
Sacramento,CA95816
[phone]
oeijeron-uiiver,Sherry
Workingwithoutpain eliminaterepetitivestraininjurieswith
: &
Alexandertechnique/SherryBerjeron-Oliver BruceOliver.
p. cm.
PreassignedLCCN: 96-68768
ISBN0-9651047-0-2
—
1. Overuseinjuries Treatment. 2.Alexandertechnique.
I. Oliver,Bruce. II. Title
RD97.6.B47 1997 617.47044
QBI96-40284
ACKNOWLEDGEMENTS
Shoshana Alexanderwho made the bookwhat it is today, Heidi Pfankuch for her
continousfriendship,AldrichPattersonforplantingthefirstseed,CathyPollockfor
helpingtowaterthelittlesproutsandGayleKimballforhercontinualfeedback. Jan
Manella,HarrietBerman,FrancesSchmooklerandNaomiDavisforedittingsupport.
PeggyStithandMarisolMayellfortheirphotographicassistanceandallourtrainees
forthepast4years.TomysisterAlysonforbeingagreatsisterandJeanneandMatt
fortheirlovingsupport.
ForwardbyMayamaMorehart,M.D.
EditedbyShoshanaAlexander
FormattingbyDavidHurst
CoverdesignbyPaulBohanna
CoverphotographbyJohnShern
IllustrationsbyCatherineR. Seymour
PhotographybyRudyGiscombe
PhotographmodelDorothyOrmes
Allrightsreserved. Nopartofthisbookmaybereproducedinanymannerwithout
writtenpermissionofthepublisher.
Theinformationandproceduresinthisbookarenotintendedtosubstituteformedi-
caldiagnosisandtreatment. Theauthorandpublisherurgethereadertocheckwith
aqualifiedhealthprofessionalincaseofaseriousinjuryorillness.
Thisbook isdedicatedto
Ourchildren ColeandAlexandrafortheirpatience
OurparentsHarrietandHackfortheirconstantsupport
with loveandgratitude
Contents
Foreword by MayamaMorehartM.D 10
Introduction 11
Chapter 1 : Your Risk and Your Advantage 15
Introducing the magnitude ofRepetitive Strain Injuries
(RSI's) in the workplace
What is your Risk? 16
The Impact ofStress on the Body 17
The Body at Risk 19
What is yourAdvantage? 20
The Primary Control 21
What is the Alexander Technique? 23
Ergonomics Is Not Enough 23
Chapter 2: Hidden Causes of
Repetitive Strain Injuries 27
How and why does Risk develop in one person hut not another?
Psycho-Social Stress 29
Faulty Messages 31
Unconscious Learning 31
Conscious Imitation 33
Mental and Emotional Patterns 34
Structural Differences and Injuries 35
Chapter 3: Early Detection 39
The key to recovery and prevention
The "Epidemic" Phenomenon 39
Progressive Stages of RSI 41
Commonly Occurring RSI's 42
Tension Neck Syndrome, Cervical Syndrome 43
Thoracic Outlet Syndrome 45
&
Rotator CuffTendinitis Bicipital Tendinitis 46
Epicondylitis 48
Carpal Tunnel Syndrome 50
Herniated and Deteriorated Discs 52
Sciatica and Low Back Pain 54
&
Hip, Knee, Ankle Foot Problems 55
Beginning with Awareness 61
Questions to identify your Risk 57
Chapter 4: Tools For Change 59
The guidingprinciples ofchange to helpyou
gainyourAdvantage against RSI
Awareness 61
Pause 64
Direction 65
Chapter 5: Command Your Advantage 69
The basic proceduresfor establishingyourAdvantage
The Semi-Supine Position (lying down) 69
Setting Up 70
The Lying Down Procedure 71
The Button 73
Locating the Head-NeckJoint 74
Standing 76
Walking 79
Walking Game 81
Chapter 6: Working at the Desk
and Keyboard 83
ApplyingyourAdvantage to working in an office environment
What Makes a Good Chair? 84
Sitting with Your Advantage 85
Sitting Procedure 88
Procedure for Bending from the Hip 90
Applying YourAdvantage to Looking Down at the
Keyboard or Work Surface 91
Procedure for Looking Down 93
Raising Your Hands to the Keyboard 94
Anatomy of the Arms and Hands 95
Freeing the Forearms and Wrists 98
Dangerous Positions for the Wrists at the
Keyboard or Mouse 99
Procedure for Raising Your Hands to the Keyboard 102
Using the Telephone with YourAdvantage 103
Procedure for using the Phone 104
CHAPTER 7: The Driver 107
ApplyingyourAdvantage to driving in ajob or as a commuter
Features of a Supportive Seat in YourVehicle 109
What IsYourAdvantage in the Driver's Seat? 112
Procedure for Sitting in the Driver's Seat 113
Expanding the Body while Driving 115
Opposing Arms Procedure to Release Tension 116
Opposing Legs Procedure to Release Tension 116
Moving withYour Advantage while Driving 117
Procedure for Reaching Forward and
Turning in Your Seat 120
CHAPTER 8: Reaching and Looking Up 123
ApplyingyourAdvantage injobs that require
standing and using arms in a raised position
Who Is At Risk and WhatAre the Common Injuries? 124
Reaching Out and Up 124
What's going on with your legs? 128
What about your arms? 128
Tendencies to inhibit or avoid while bending 124
The Arm Raising Procedure 130
RaisingYourArms AboveYou 131
The Importance ofPause 132
Hip and Knee Joints 133
Locating Hips and Knees 134
The Lunge 134