The body is the most powerful tool in an actor’s arsenal. From your posture to your walk, the way you move becomes part of your performance whether you want it to or not. It’s therefore essential for your physicality to be treated as a priority. If you attend or plan to attend a drama school, you may notice something called the Alexander Technique woven into course details. What exactly is the Alexander Technique, and why is it such a valuable instrument for actors?
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Developed by the Australian actor Frederick Matthias Alexander at the start of the 1900s, the Alexander Technique is officially considered an “alternative therapy” that can be used and integrated with traditional medicine. When we talk about the Alexander Technique in the context of the performing arts, it becomes a type of movement training. Using relaxation and breathing, an Alexander Technique coach will lead you through a series of exercises designed to help you establish new habits.
By exploring the individual functions of the body and how they impact your movement and language, you will be able to apply specific changes in the way you portray yourself to your audience and the world. You will focus on your anatomy to help you maximise your physical potential. Actors often work with the Alexander Technique to develop their presence, which could be a determining factor in whether they make it in the industry.
The Alexander Technique can be considered a method of physical and psychological re-education. It calls upon the physical, intellectual, and emotional spheres to recognise and address someone’s habits. Once an actor has done so, they will be taught how to respond to the outcomes and manifestations of the habits by choosing a different and healthier reaction. It sounds complicated, but the core value of it is to bring a different kind of mindfulness to how your body moves.
Once you slow down and turn your attention to how you move, you can notice patterns and learn how to break them. Alexander said it all starts with “the primary control,” which is the natural balance of the head, neck, and shoulders. He was ahead of his time when he pointed out the many ways that balance can be disrupted, and his technique has only become more relevant with time. In an age in which most of us spend too much time peering down at a screen, a contemporary approach to the Alexander Technique could be used to re-establish and promote a healthier desk posture.
One of the first rules of acting is to be present and establish your environment. By becoming aware of your body and noticing your learnt habits, you can determine what you need to work on in order to build your character. These days, a lot of our unhealthy physical traits involve tension and fatigue. Combine that with the necessity for great performers to be emotionally open, and you may face a few problems. That emotional availability needs to be visible, which is a big hurdle if you find yourself constantly having a tense jaw or an unnatural pose. Actors’ vocal projection also benefits from the Alexander Technique by isolating any unnecessary strain and opening up your in-built breathing apparatus accordingly.
The best way to explore the Alexander Technique is with a professional coach, but there are many exercises you can try to see if you may benefit from further training. Here are three easy ones to kick things off.
Stand up/sit down
It may sound basic, but much of the Alexander Technique theory focuses on control while undertaking routine motions. Start by sitting down and removing every thought of standing up from your mind, as it causes anticipatory tension in the muscles. Focus on the weight of your body on the chair and the positioning of your limbs. Bring awareness to them and appreciate how they feel. Release any stress in your neck, and notice how your head moves in response and how it straightens your spine. Let your bones sink into the chair. Once you are completely relaxed, it’s time to move to the standing-up part of the exercise.
Notice where your feet are positioned, and bring them slightly toward you and the chair in preparation for your upper body to lean forward. Your natural habit will try to make you tense unnecessarily, probably in your neck and shoulders. Do your best to avoid that. Once your weight has moved to your feet, stand up with purpose – without arching your back or stretching your neck. Remember to lead with your spine and focus on every movement. This exercise will bring mindfulness to an everyday motion that we often carry out mindlessly. The result may simply be to realise that we accidentally hunch while we sit, or that we tense unnecessary muscles when we stand. By shifting your focus, you may be able to prevent that.
Constructive rest
This one needs to be done on a hard, flat surface. All you need to do to begin is to lie down with your spine to the floor. (If you’re familiar with yoga, think of it as a more purposeful version of the savasana pose.) You can use some padding under your neck to elevate your head, but it’s not necessary and could be uncomfortable. Once you are supine, bend your knees and bring your feet to the ground. Avoid any tightness. Gravity will take over and your upper body will expand and relax. Rest your hands where it feels right, to your sides or on your stomach. Doing the latter will also shift your thoughts to your breathing pattern. Notice how your posture changes and how your muscles stretch. This exercise pairs beautifully with the next one.
“Ahh” whisper
You can do this exercise either sitting or lying down. The next time you exhale, emit a long “ahh” sound to let all the air out of your lungs. Breathe in, and, when you feel ready, vocalise your exhale with an “ahh” sound and carry it out until you run out of breath. Once emptied, breathe in through your nose. The rules of this practice are not set in stone, and there isn’t a specific timing for when you may want to start whispering, so go with the flow and do what feels best for you. Something to keep in mind is the nature of the “ahh,” which can’t be a “haa.” Let your voice ride your breath. Let your jaw hang loose and your lips part comfortably before they close again as you inhale. You can use this exercise for multiple purposes, from relaxing and destressing to warming up your voice before an acting session.
You can find lists of exercises online, but a specialised Alexander Technique coach will be able to instruct you on how to get the most out of the technique. Sessions are normally 30 to 45 minutes long and are mostly on a one-to-one basis, which allows the teacher to fully understand your habits and quirks and guide you through the physical changes you may want to adopt.