Alexander Technique + Crossfit and Exercise
CrossFit is an exciting and relatively new fitness regime. It was developed in 2000 and involves high intensity, varied workouts in coordination with healthy eating to aid in weight loss, strength training, and improved overall health. Each workout and exercise within each workout can be adjusted for any age or fitness level.
Research was done with healthy adults who were put through a crossfit-based high intensity power training (HIPT) program. They found that this 10-week program significantly improved the maximal aerobic activity and body composition. There was, however a “risk of overuse injury.” It is noted that, “despite a deliberate periodization and supervision of our Crossfit-based training program by certified fitness professionals, a notable percentage of our subjects (16%) did not complete the training program and return for follow-up testing.” It goes on to state that while “peer-reviewed evidence of injury rates pertaining to high-intensity training programs is sparse, there are emerging reports of increased rates of musculoskeletal and metabolic injury in these programs.”
Exercise is most certainly a good thing for all people. The challenge comes when the desired result, weight loss, muscle building, etc. takes center stage over the process. When this happens it is more likely that those exercising will sacrifice form or pain to achieve that goal above all else.
A survey presented to Crossfit online forums in 2013 reported that 73% (97/132) of those participating in CrossFit training sustained an injury during their training. This is similar to things like competitive gymnastics and power lifting. The most common injuries reported were those involving the shoulder and spine. A contradictory survey was done in 2014 in crossfit gyms in New York, Philadelphia, and Pennsylvania. It stated that just under 20% of the participants had been injured with shoulder, back, and knee being the most commonly injured. They concluded that “the involvement of trainers in coaching participants on their form and guiding them through the workout correlates with a decreased injury rate.” It is important to note that correlation does not imply causation.
So how do we rationalize these results if we cannot prove that trainers working with participants caused the decreased reported injuries? It very much has to do with the individual. When looking at fitness or exercise programs what cannot be controlled is the individual. As mentioned above, if there is more desire to achieve the end at any cost then form and safety are easily foregone by the individual regardless of the core method of the exercise program.
Here’s how the Alexander Technique can help:
End-gaining, the thought that the end is more important than health and safety in the process of meeting this end, is combated with the means-whereby an end may be gained, placing more importance on the process and maintaining health and safety during this process to ultimately gain the same end goal, but in a more sustainable way.
Improving overall coordination between the parts of the body to find better balance, poise, and posture in stillness, daily activity, and strenuous activity
Improving awareness of the body and its needs instead of silencing the alarms of pain or fatigue
Changing thought processes so that the individual is not tied to a habitual way of doing something and can, in activity, choose an alternate path
Changing the mindset that the body and mind are separate entities so that the individual can understand how their thoughts and beliefs consciously or subconsciously translate to musculature and tissues
Research was done with healthy adults who were put through a crossfit-based high intensity power training (HIPT) program. They found that this 10-week program significantly improved the maximal aerobic activity and body composition. There was, however a “risk of overuse injury.” It is noted that, “despite a deliberate periodization and supervision of our Crossfit-based training program by certified fitness professionals, a notable percentage of our subjects (16%) did not complete the training program and return for follow-up testing.” It goes on to state that while “peer-reviewed evidence of injury rates pertaining to high-intensity training programs is sparse, there are emerging reports of increased rates of musculoskeletal and metabolic injury in these programs.”
Exercise is most certainly a good thing for all people. The challenge comes when the desired result, weight loss, muscle building, etc. takes center stage over the process. When this happens it is more likely that those exercising will sacrifice form or pain to achieve that goal above all else.
A survey presented to Crossfit online forums in 2013 reported that 73% (97/132) of those participating in CrossFit training sustained an injury during their training. This is similar to things like competitive gymnastics and power lifting. The most common injuries reported were those involving the shoulder and spine. A contradictory survey was done in 2014 in crossfit gyms in New York, Philadelphia, and Pennsylvania. It stated that just under 20% of the participants had been injured with shoulder, back, and knee being the most commonly injured. They concluded that “the involvement of trainers in coaching participants on their form and guiding them through the workout correlates with a decreased injury rate.” It is important to note that correlation does not imply causation.
So how do we rationalize these results if we cannot prove that trainers working with participants caused the decreased reported injuries? It very much has to do with the individual. When looking at fitness or exercise programs what cannot be controlled is the individual. As mentioned above, if there is more desire to achieve the end at any cost then form and safety are easily foregone by the individual regardless of the core method of the exercise program.
Here’s how the Alexander Technique can help:
End-gaining, the thought that the end is more important than health and safety in the process of meeting this end, is combated with the means-whereby an end may be gained, placing more importance on the process and maintaining health and safety during this process to ultimately gain the same end goal, but in a more sustainable way.
Improving overall coordination between the parts of the body to find better balance, poise, and posture in stillness, daily activity, and strenuous activity
Improving awareness of the body and its needs instead of silencing the alarms of pain or fatigue
Changing thought processes so that the individual is not tied to a habitual way of doing something and can, in activity, choose an alternate path
Changing the mindset that the body and mind are separate entities so that the individual can understand how their thoughts and beliefs consciously or subconsciously translate to musculature and tissues