Want to be more active in 2018?

What’s hot for 2018… Well according to The Sunday Times Style magazine on New Year’s eve – “The wellbeing buzz for this year is all about correcting one’s alignment”.

The article said, “That sedentary western life has all but ruined the average person’s posture”.

Possibly a bit harsh, but generally fairly accurate.

Good body alignment = Good posture.

And good posture can make such a difference both physically and mentally.

You are how you move. Start working with the design of your body and then your body will start to move as it should. Pain issues will lessen, posture will improve and muscular tension will be less, leaving you feeling lighter and freer.

When your posture is better, you feel better – More confident in life.

So if your new year’s resolution is to be more active, exercise more, walk more, then re-educating your body back into good postural habits will make these activities far more enjoyable.

Utilising The Alexander Technique increases performance in all activity. You will be able to go that extra mile!

So put some balance back in your life, both physically and mentally.

There are still a few places left on my upcoming courses –

4 week course – Starting Monday 15th January 15:00 – 16:00. Cost £90

Half day course on Saturday 20th January 13:30 – 17:30. Cost £90. Early bird special offer £80 if paid by 12th January.

“Very informative course and at the right level of detail. Good repetition of finding correct posture” AB
“Excellent workshop and I learned a great deal. I was unaware that I was doing the wrong thing. My back stiffness has definitely improved since your course. The workshop sheets proved useful after the course as well. I look forward to attending a level 2 course” Gina Rossdale-Smith

For more information or to book a place contact Jane on 07775 618 822.

Or click here to email me: Email jane@greatposture.co.uk:

Alternatively contact The WOW Clinic reception on 01243 372 272

Let go of that Christmas tension the Impala way!

I have just come back from a walking safari in The Kruger National Park in South Africa, which was an amazing experience. I felt very privileged.

I was struck by the impalas there. They are the prey for all the top level predators – cheetahs, lions, wild dogs and leopards. Their fight-or- flight reflexes are constantly being activated. They are ready to flee in an instant when a cheetah appears. But as soon as the danger has passed, Impalas return to normality and release tension. Their faces and bodies relax and they go back to munching grass.

We could learn a lot from the Impalas, especially over the forthcoming Christmas period. Are you getting tense at the thought of the festivities? Christmas shopping to do. Christmas lunch to cook. Family dynamics to deal with.

The problem with us is that unlike Impalas we don’t let go of our tension easily. We hold onto our stress, anxiety and tension. These can quickly become poor postural habits.

These habits mean the body doesn’t bounce back in to shape. That all too familiar neck and shoulder tension sets in and the back pain starts. Your poor posture then pulls you down, compresses the spine, makes your body heavy and affects your functioning.

I should add that our mental attitude isn’t always the sole cause of muscular tension and poor posture. Repetitive actions create the same response e.g. writing cards, wrapping presents, making mince pies.

The Alexander Technique has an excellent toolbox for dealing with stress and tension. The Technique starts to make you more body aware, more mindful and more aware of yourself in activity. You can then use The Alexander “tools” to let go of muscular tension before it hits crisis point and pain sets in.

Unfortunately, the last Alexander Technique course before Christmas has just finished, but here is a useful tip that will help reduce neck and shoulder tension and help your body spring back into good postural alignment.

When you start to feel your stress and tension levels rising then here’s what to do – Take 5 minutes out.

  • Find a straight backed dining/kitchen chair. Sit right back into the seat, making sure you are on your sit bones.
  • Use the back of the chair to support your thoracic area (the area around your shoulder blades).
  • Be aware of the contact of your feet with the floor, making sure they are at right angles to your legs. They should be roughly hip width apart.
  • Let your arms hang down by your sides. Let the weight of your arms fall down into your hands. Remember, an arm weighs roughly the same as a leg of lamb or two large turkey legs!
  • Use gravity and the weight of the arms to release the tension in the muscles around your neck and shoulders.
  • Then give your head a little nod, like you would if you were agreeing with someone. This releases the tension at the base of your skull.
  • Let go of your jaw. A bit of gurning won’t go amiss!
  • Bring your hands slowly up to rest in your lap.
  • Lastly, be aware of your breath coming in and out and enjoy the quietening of your body and mind for a minute or two.

The next “Improve your posture by balancing your body” course starts January 15th. Cost £90 with an early bird special offer of £80. To deal with demand we are introducing an afternoon session at 3pm. An ideal Christmas present for a loved one. Click here for more details Next course at The WOW Clinic

For those unable to commit to a 4 week slot. I will be running the same course on Saturday 20th January 1.30 – 5.30pm. A half day workshop to set up those good postural habits for the new year…

If you think you would prefer 1-2-1 sessions, then my “New Year – New Posture” Special Offer of 3 sessions for £120 could be just what you need. A saving of £15!

All the best for the festivities, Jane.

If you would like more information then please call for a chat on – 07775 618 822 or email –

How many photos of yourself do you delete because you don’t like what you see?

I should have been strapped to my desk doing admin, but it is a lovely sunny day and I am a past master at distraction techniques. Googling the tide-table for Hayling Island is far more interesting than spreadsheet entries…

Low tide soon. Perfect!

Dog, ball, picnic, swimmies. An hour later I’m on the beach.

I confess… One of the many pleasures of the beach for me is people watching. I just can’t help it. As a professional working with natural movement, balance and co-ordination, it is just so interesting.

Some people look at clothes, others figures. For me it’s – Where’s Your head?

Is it dropped forward – Hangdog? Is it forward with your chin up – Tortoise? There are so many variations as to where we hold it.

The snap above is probably one of those photos that won’t make the family album, because you don’t like what you see.

How many photos do you delete from your phone/camera because of this?

Whether we admit it or not, our body image is important to us, particularly as we age. Stooping with rounded shoulders reminds me of the “Elderly crossing” road sign. It makes us look old. This is likely to happen when you have a forward head posture.

So is your head in the right place? Don’t know where it should naturally be?

It is never too late to find out and change poor postural habits. Come and join my 4 week course starting 1st week in July.

  • Find a good support base to stand tall and sit well
  • Be more co-ordinated in activities such as bending and lifting
  • Get a lighter, easier stride making walking less effort
  • Improve your body image and reduce pain issues

Click here for more details – Course dates and places

Email me for more details… or Phone Jane – 07775 618 822

Empty nest syndrome…

I spent a chilly weekend near Stratford upon Avon before heading to Coventry to attend my youngest child’s university graduation ceremony.

A weekend of milestones as well as mixed emotions as he has also landed his first job and taken the keys for his first flatshare.

As a parent you want to get them to that point of independence, and I do feel proud and elated for him and his successes, as I did for my other children. But when the last child heads into their future a hole is left.

They term it “empty nest” syndrome.

How does it feel? Physically I feel tense, emotionally I am a bit all over the place. Unsettled sums it up.

I know these feelings will be fleeting, but until they pass I shall do my usual and head to the hills.

Walking gives me peace, it gets me back in balance both emotionally and physically.

When I get into the rhythm of walking and start to get more co-ordinated, balanced and aware of myself, I can then begin to let go of the physical tension. It takes the weight of the world off my shoulders. Let’s me be in the moment and stops all that mental chatter. It creates quiet in me. Quells uncertainty…

Events in our life, whether they are positive or negative can throw us off balance. They create inevitable change.

If like me you are feeling tense and out of sorts for whatever reason, then let me keep you posted on my forthcoming new year course to create balance in your life, both physical and mental and help you manage change.

Remember your posture is you, emotional, physical and mechanical…

Look forward to hearing from you, Jane.

Autumn thoughts…


I was thinking about a colleagues blog regarding the sensitivity of feet as I was walking at Waggoner’s Wells over the weekend.

My thought train went like this… Which do I prefer, the greens of spring or the browns of Autumn?

A tough call, nothing in it really, as I love spring in anticipation of summer, but I love the calm and mellowness that I feel in Autumn.

But then I started to listen to the sound of the leaves as I waded through them. Such a unique sound. A carpet of beech, sweet chestnut and oak so thick that there is no way to determine visually what is under foot. And this is where the sensitivity of our feet becomes apparent.

I know that there are many exposed tree roots, uneven ground and holes, but there is no point looking down for obstacles to avoid, as the mass of crisp earthy coloured leaves are obscuring the terrain.

Instead I begin to listen to my feet, allow them to perceive the ground, feeding back information about it, so that I stay balanced and upright.

The bottoms of our feet are very sensitive to touch, they have as many as 200,000 nerve endings in each sole. So it is no wonder when you get a small stone stuck in the tread of your shoe you are instantly aware of it even through the thick sole of your shoe and sock.

So, no need to look down and disturb my balance. Instead I can enjoy the scenery around me knowing that my feet will keep me upright and because my head is not forward and dropped I will be working with my centre of gravity making walking so much easier.

Then my next thought was the Nancy Sinatra song – “These boots are made for walking, and that’s just what they’ll do. One of these days these boots are gonna walk all over you…”,

Which stayed in my head throughout the rest of the walk as an earworm…

Funny where your thoughts flit!

Best wishes, Jane

p.s. I f you would like to receive tips and hints on walking well, then sign up below and any comments are always welcome..

Hills don’t have to be a slog!

At the beginning of the week I took advantage of a clear, bright morning and swapped the office admin for a walk through Kingley Vale up to Bow Hill. Kingley Vale is a National Nature Reserve and home to one of the finest examples of ancient Yew forest in Europe. Bow Hill has the Devil’s Humps (Bronze age burial burrows).

The vista when you get to the top is spectacular. At 206m it gives panoramic views of the surrounding area overlooking Chichester harbour, Isle of Wight and The South Downs National Park.

The walk up Bow Hill can seem a bit of a slog as it is a steep ascent. I had those familiar thoughts at the bottom,  “Head down” and go for it”.

If you think about it “Head down” makes no sense. If you are looking down at your feet you have a forward head posture. Not good, especially as your head weighs 4 – 5 Kg. This will round and narrow your shoulders and make your torso collapse forward. When this happens it is harder to breathe and it also makes the body heavy.

“Go for it” is not a helpful thought either. When you try to get there in the quickest way possible, there is often a price to pay. Your technique suffers, injury is more likely, you tire quicker.

You want to be light on your feet to get up a hill, so my post-it reminder for this week will read –

Think about the process of going uphill and be aware of your body in movement…

  • Lean slightly into the hill and have the thought of sending the crown of your head up to the brow of the hill (this will stop you collapsing forward and pulling down)
  • Look ahead rather than down
  • Shorten your step, it will make it easier.
  • Walk at a steady pace and get a rhythm going.
  • Let your arms swing and have the thought of heavy hands. This will help stop you hunching and rounding your shoulders, which will allow your head to be balanced and keep your torso lengthened, not bent.
  • Every now and then give your head a nod to free off any tension in your neck and shoulders.
  • If the going gets tough, try counting your steps – It helps!

The above photo of the view from Bow Hill does not really do it justice. This link will give you more information about Kingley Vale it is well worth a visit.






What do a wild orchid and a sore neck have in common?

The answer is – Me.

I have been walking with a mission to spot my first wild orchid of the year. I always gauge it to be when the bluebells have finished and the wild garlic is starting to die down.

Since Sunday, I have been walking with my head down, scouring the verges for sightings. Consequence – A sore neck!

I should know better than to walk along looking at the ground with my head and neck thrust forward, but old habits die hard.

I can hear you thinking – Surely it makes sense to be looking at the ground so you can see where you are going and don’t stumble or tread in something unsavoury!

Well, no. The reason being that the weight of your head is 4 – 5kg or 8 – 10lb. So if you hold your head forward and look down at the ground right in front of you there will be undue tension and strain on your neck muscles as your head is un-balanced. A pain in the neck! Much the same as your arms would get sore if you held 4 bags of sugar in outstretched arms on a walk.

So my post-it reminder for this week will read – Look ahead, don’t look down…

By taking your gaze out slightly further, you will still see what is in front of you but you won’t hold your head forward and there will be no need to look down at the ground to see where you are going. Your head will be more balanced and so will you. Less tension, less discomfort and much easier walking.

So if you are near Havant Thicket  there are Broad leaved marsh orchids and Common Spotted orchids to be found. Just be aware of your head and Look ahead…

Improve your posture and improve your health and performance

Is poor posture causing health problems or impeding your sports performance? Then the Alexander Technique can help.

The Alexander Technique is a skill to take into your everyday life. Better posture improves health and well-being – Look good and you feel good.

The Technique promotes better awareness, both physical and mental. It also looks at improving natural movement – A great aid for sports performance.

I am running a New Year offer of £110 for three sessions. So do contact me if you would like more details on how A.T. could help you.

Best wishes for the New Year, Jane

A stress free Christmas

The festive season is upon us again, which is lovely but can be very stressful.

Stress = Muscular tension

  • So be conscious of your shoulders around your ears
  • Pulling your head back into your body, tortoise like
  • Shallow breathing
  • Rounding and narrowing your body

These are just a few of the physical signs of mental stress, which also cause pain and headaches.

The Alexander Technique has excellent “tools” to help you combat the above, to make you more aware of tension building and how to release it, to help quieten the body and the mind.

So, why not treat yourself or a loved one to my Christmas gift voucher – 2 sessions for £60

Best wishes for the festive season. Jane

p.s. If you do already have presents sorted then look out for my January offer instead!

Sport, your stride and looking good…

The Alexander Technique encourages good and easy alignment in the body, which is so important in sport. By improving balance and co-ordination and encouraging more natural movement you can gain much more freedom of movement in the limbs and create lightness in the body. This can raise performance and reduce injury and make you far more aware of the process rather than the only goal being a better result.

So whether you participate in sport, amble or just wander around the shops you will look better and feel better without that heavy step that pulls you down. The Alexander Technique encourages you to come up to your full height and have a lighter stride.

Do call to find out more or to book a session.

Best wishes, Jane