ALEXANDER TECHNIQUE
Are you stuck in a rut with your body and your posture?
Perhaps you have an aching back, or sit poorly - or your back hurts if you sit for too long.
Maybe, when you look in the mirror, you don’t like the look of your posture and for sure you want to avoid medical intervention.
You have a sense that you just need to learn to let go of some habits of moving and reacting that keep you in this rut but don’t know how. You need someone to show you. You are ready for a journey of self-discovery and prepared to take the time needed to grow a significant shift in you.
A highly personalised set of lessons that meet you exactly where you are
You learn the Alexander Technique through a course of tailored-to-you, in-person lessons. I respond to what I see, hear, feel and observe in the moment. The lessons meet you exactly where you are at.
My hands and words gently invite release and encourage you to experiment with doing less and being clearer with what you are asking for in movement. We use simple, everyday movements to learn and I teach you how to bring in a short constructive rest practice to your daily routine to support ease of mind and body.
There are no exercises to do - instead you learn how to bring greater awareness and direction to everything you already do.
You can benefit from as few as six lessons but you will get the most from learning this Technique by having at least 25-30 regular lessons with me.
Drug-free approach to back and neck pain, posture improvements and wellbeing
I am a qualified Alexander Technique teacher with the internationally recognised Society of Teachers of the Alexander Technique (STAT) and have over 30 years teaching experience. Having been born to a father who trained directly with Mr Alexander himself, I have also been privileged to have close access to Mr Alexander’s original technique. Lessons with me are in Boncath, North Pembrokeshire.
“Before my operation, when the hernia was getting steadily worse, AT helped me hugely to avoid a lot of discomfort and possible further damage by teaching me how to stop the habitual (and painful) movements I made, along with my unconscious breath-holding. Now, using the AT, I am able to catch the moment just before making wrenching movements and avoid the pain.”
Initial Taster Session and Practical information
I recommend you start with an introductory lesson. This will give you a direct experience of what I teach and will give me time to get to know you and find out what you are wanting and needing.
From there we can decide together the frequency and number of lessons to begin with.
You may decide to try six lessons to experience the initial changes before going for the full course or jump straight in. The choice is yours.
You will get the most from learning Alexander Technique by having at least 25-30 regular lessons with me.
This first taster lesson is tailored to find out more about where you are at and create a plan for how to help you. It runs for 90 minutes and costs £75. Thereafter one-off lessons are 45 minutes and cost £45 each. I offer discounted rates to those ready to commit to a learning package.
Seedling Package (6 individual sessions): £255
Sapling Package (10 individual sessions): £405
Oak Package (30 individual lessons): £1185
I offer a free initial discovery call for those ready to move forward
SOME OF THE BENEFITS MY PUPILS REPORT
from using the Alexander Technique
Reduced and eliminated back and neck pain, improved posture, and increased sense of well-being
Better and more conscious habits in sitting and everyday movements
How increasing mindfulness in movement impacted not only their physical health but also their mental wellbeing
Less tension and stress in everyday living
Freer and easier breathing in talking, singing, playing a wind instrument and at rest
Improved lightness of being, and freer, deeper breathing as their body released its excess tensions
FAQs
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In a lesson I will gently guide you through simple everyday movements such as standing, sitting, bending and walking so that you can learn by experience (the only way!) to trust that less is more when it comes to moving.
Sometimes we chat, sometimes we focus on what is happening in the moment - eventually you learn to do both at once!
Usually, I will spend some time working with you whilst you lie on a firm table with your knees bent and your head supported.
Most people report that they feel calmer, lighter and more at ease in their body by the end of a lesson.
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From 1987-1990 I completed my three year, full-time training to become a qualified Alexander Technique Teacher at the renowned Carrington school and have been teaching ever since. I am a member of STAT (Society of Teachers of the Alexander Technique) and am fully insured and DBS checked
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This is a bit like asking how long does it take to learn a musical instrument?! It is a difficult question to answer as it depends what you want from the lessons and the problems you arrive with.
As a general rule of thumb, most people will have a good grounding in the Technique after about 25-30 lessons and can go away with an ability to integrate the basic principles of the Technique into their day-to-day living.
You could expect to have got something useful in as little as six lessons (a scientific study on Alexander Technique and back pain published in the BMJ showed that significant improvement was made in this time).
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Normal everyday clothing is worn during lessons. I usually ask that you wear loose-fitting trousers as it makes it easier to work - especially when we do sessions lying on my teaching table
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Yes, there have been several studies showing very positive results. The best known one was a “Randomised controlled trial of Alexander Technique lessons, exercise, and massage (ATEAM) for patients with chronic low back pain” comparing having AT lessons with having massage.
You can read more here: https://alexandertechnique.co.uk/research/randomised-controlled-trial-alexander-technique-lessons-exercise-and-massage-ateam
Client Testimonials
"For eight years I had constant back pain of varying degrees due to spinal disc problems and narrowing of the spinal canal. I had deteriorated so much that I could only walk short distances with a stick. I had also lost all my confidence. None of the treatments through orthodox channels helped in any way.
I knew from the very first lesson with Penny that this was a worthwhile technique to pursue. In a short time I began to notice some changes such as less pain and the big breakthrough came in a few months. As I reached for my stick I suddenly realised that I did not need it. I just could not believe it.
It is now nine months since that day and I have maintained a gradual improvement. I have times of being pain free and I no longer require pain killers. I am convinced that if I had not discovered the Alexander Technique I would probably now be housebound."
— Gwenda, Retired Nurse
"When I began learning the Alexander Technique I had been suffering from chronic head and neck pain for four and a half years after a head injury and car accident. I had tried many other ways of controlling the pain, some methods would work for a short time but none had worked permanently. Learning the Alexander Technique with Penny over a period of time the pain in my head and neck subsided and I am now out of pain. Learning the Alexander Technique has not only helped me manage the head and neck pain but it has also helped me with the pain I was suffering in my lower back and knee. As an artist I have recognised how the Alexander Technique relates to the creative process and I have found that the technique has opened up ways of developing my own creativity."
— Christine, Artist
“Penny is an experienced AT practitioner and an excellent teacher. All sessions, without exception were enjoyable Sound introduction to AT work.
Useful thought exercises were provided to complete at home. Throughout I felt that the sessions were collaborative. I now feel more positive generally.
Dai - Retired (ill health) Director of Student Services (I was diagnosed with Parkinson’s in July 2019)
"Having autism/ADHD, I experience some deficits… which dial down the volume of bodily sensations I perceive. Learning the AT with Penny has brought greater awareness to overlooked areas of my body. It has also been beneficial to unlearn some of the postural criticism dispensed in childhood - ‘sit up straight’ ‘shoulders back’ - rather than inviting ourselves to inhabit our body with ease.”
— Kate, Communications Professional
“As a result of the limited time spent with Alexander Technique, my back and leg problems were substantially eased and eventually pain and awkwardness in various basic movements disappeared entirely.
Driving, guitar playing, my golf swing - in fact all my general activities have benefitted greatly and I feel taller."
— Clive, Management Consultant
"Before my operation, when the hernia was getting steadily worse, AT helped me to avoid a lot of discomfort and possibly further damage by helping me stop habitual breathe-holding and movements that tended to increase pain. I have continued with this practice since the operation and now benefit from this greater awareness in all my movements."
— John, Retired Acupuncturist
I’M PENNY SPAWFORTH
The Alexander Technique is a cornerstone of my life, I cannot imagine where I would be without it
It is a continual movement of growth as we are all humans having different experiences, but my grounding values of interdependence and looking for the connections always support me in moving forward with love, compassion and renewed choices.
I’ll be delighted to support you get unstuck and learn new ways of relating that will serve for years to come.