Author Archives: Ulf

Prevent Back Pain to Increase Work Productivity

Have you ever experienced a low, throbbing lower back pain? If you do, you’re not alone. According to the Centre for Disease Control and Prevention, one in four adults over the age of 18 suffers from back pain. Many of them are so crippled by the pain that they are unable to perform their everyday tasks.
Did you know that back pain is one of the most common work-related injuries? Despite this, most workers feel embarrassment and fear whenever they want to convey their concern in the workplace. According to a study in the United Kingdom, the greatest work-related challenges for back pain sufferers include:
  • Fear of not being taken seriously while conveying back pain concerns to colleagues and superiors
  • Anxiety about their productivity and ability to work in the future
  • Coping with flare-ups while on the job
  • Medication concerns, and
  • The consequences of being late or taking time off because of the pain.


Back Pain’s Toll on Work Productivity

Common work-related conditions, such as back pain and headaches, cost employers billions of pounds, euros, dollars and Swiss franks every year. These conditions cause employees to come in late, do less work, or call in sick every day. The American Productivity Audit conducts national surveys to determine how much of an impact these conditions have on employee productivity. For Europe the 4th European Working Conditions Survey (EWCS 2005) maintains that the 2 biggest problems at the workplace are musculoskeletal problems: more than 25% of the working population suffer from back pain and more than 23% suffer from muscular pains. Unfortunately it hasn’t gotten better: the 5th EWCS (in its 1st results from 2010) states an even increased incidence of musculoskeletal diseases.


Tips for Treating Back Pain

Back pain occurs on many individuals on a daily basis. The actual cause of this condition is difficult to determine, but there are some tips for its prevention and relief. Back pain can be treated without spending a lot of money, taking copious amounts of medication, or consuming hours of treatment.
To prevent back pain flare-ups, ergonomics is crucial. Your office chair must have enough padding, adjustable height, and proper and well-distributed support. Do not slouch while you are seated. Practice good posture whenever possible. Driving or riding in a car can trigger flare-ups as well. To prevent this from happening, adjust your seat so you don’t have to stretch or slouch to reach the pedals and the steering wheel.
Are you overweight? Losing a few pounds may be beneficial. When you are overweight, your centre of gravity may shift, causing your back to support extra weight. This may give you backache.
Repetitive stress injuries should be avoided at all costs. Over time, they may develop into more serious, difficult-to-treat problems. Do not sit or stand in one position for prolonged periods. Shift, take short walks, and stretch whenever you can.
Study the Alexander Technique, participate in a workshop or make an appointment. Learning how to get rid of the built-up tension in your body may help alleviate pain and make your movements easier. It is one of the best ways to solve body problems, and will be especially beneficial for back pain sufferers.


Coping With Back Pain at Work

Back pain in London is common, yet poses critical consequences for a worker’s health and productivity. It is not a good idea to suffer in silence, because this may prevent you from getting physical and emotional relief. The best way to break this cycle is to see a doctor and work out a treatment plan. With effective measures to prevent back pain flare-ups, you can be as effective and productive as you once were!
  • Ulf
  • 8 months ago

Creating Impact: Exercising Your Freedom to Choose

«It is the child in man that is the source of his uniqueness and creativeness, and the playground  is the optimal milieu for the unfolding of his capacities and talents.»

Eric Hoffer (1902-1983)

Remember my last blogpost on stimulus and response? That we all just need a space for coming up with a decision and formulate our best response to a given circumstance? I do believe that motion and movement represents a great playground to exercise our capacity for creating such a space and making choices. To communicate this idea I used the diagram below.

S&R   freedom-to-chooseExercising Your freedom to choose

creates an impact with a ripple effect. Let me explain: Towards the end of his book “Constructive Conscious Control of the Individual” F.M. Alexander states:

“Confidence is born of success, not of failure, and our processes in education [should] develop confidence, […] not undermine our confidence and make us unhappy.”

Currently I am reading the book from Geneen Roth “Breaking Free from Emotional Eating”. My partner urged me to read that book, and though I am personally not confronted with eating disorders I really admire her mental discipline and her exercising her creativity that she demonstrates throughout her book.

Her story is one of courage and keen observation and I think she masterfully reasons out and then takes action based on the conclusion she arrived at.  (If I only had had such skills when I was years younger…) I salute Geneen Roth and I hope to have one day the honor to meet her.

To me she is giving another bright color to the experience of success from within. Here is what she has to say in this context:  “Trust develops and builds when I am given a choice – and not (as in dieting all too often) denied it.” Trust develops in consequence of exercising our capacity to choose, and make yourself comfortable – not miserable – and taking care of yourself — rather than going against the way you are made and made to move.

Isn’t she brilliant?  Of course I threw that last part on movement in, just to bring what Geneen Roth says back to a movement context. With Motion Mastery™ I am intentionally creating a place for you to make the experience possible both of creating space between stimulus and response and creating space for yourself.

How many of you have ever experienced being told “Sit up straight!” in one form or another? You surely are not alone! I don’t know about your experience but I have been told this many many times, even in Alexander classes. (and I admit I have even heard my own voice  saying it aloud to some people)

Where Does the Power Lie?

I do believe that it is using one’s reasoning where the real power lies and what makes a well taught lesson in the Alexander-Technique so “sexy”. 

Exercising that muscle between your ears [ = your brains] is just what makes you come alive, curious, explore more possibilities and makes you even more attractive. Trust and confidence develops from experience. The services Motion Mastery™ offers – and ultimately is what I am offering – are experiential lessons, combined with a guidance, derived from a deep understanding of leadership and a clear understanding who is in charge of moving you: you’ve got the power and you alone. Full stop.

In time you will claim your power in your everyday life movements more and more often and you’ll learn and expand your experience and your confidence bit by bit. For your day-to-day life I wish you a happy exploring of your “playground”.

I’ll  sign off with another quote from Eric Hoffer: «In times of change, learners inherit the earth, while the learned find themselves beautifully equipped to deal with a world that no longer exists.»

 Y’all are cordially invited to participate in my September Prize Draw.

FB-Contest-Sept.-2014What are your three topics around movement, habit and change –  that you would like to explore the most? that bug you the most?  that you would give anything if only you could break free from them?

By letting me know you’ll participate in my September Prize Draw.

I am passionate about unlocking people’s health potential. I love to assist you in considering the facts around movement, reasoning out the best movement protocol, implementing it and re-evaluate and improve again, and again, and again, and… again

If you would like to work with me as Alexander Coach for yourself, your team or your department, contact me here, please.

Cheers and sunshine. Till the next time

about the September Prize Draw:

May I request you let me know one or more of your major discomfort(s) at work? The lucky person will win three free Coaching Sessions and  I’m happy to meet in person either in the Greater London Area or somewhere in Switzerland.

  • Ulf
  • Updated 4 years ago

What Colour is Your Clockwork?

GrandfathersClockThere were me, that is Ulf, and my friend Christian sitting in that restaurant near Basel, having lunch together and talking about behavioral change, something easy like changing a habit of oneself in a flash, pwah…  e.g. changing the habit of lifting things off the floor with ease and style as opposed to bend over and behave “old”…

We were exchanging our impressions that behavior sometimes seems even robotic and that we also encounter difficulties ourselves in dealing with habit and change. And the impressions when looking at politics in this context are really not suited to calm down our… concerns

I like to use a bar graph to show the relationship between stimulus and response in this way:


This representation is quite appropriate when we talk about our habitual reponse to anything. Considering the immediacy of most of our reponse to any stimulus, the sudden transitioning of stimulus into the repsonse side of the diagramm is representing quite well our habitual conditioning. In that sense we might even speak of our behavior being “robotic”.

We have yet to learn how we could establish a space between stimulus and response and exercise our freedom to choose our response. In other words though we theoretically have the freedom to choose our response, we practically never claim this freedom. We certainly didn’t learn it at school.

The Marshmallow Test

You may have heard of the Marshmallow Test. Daniel Goleman brought it to my attention only in the nineties, but actually it was first performed in my childhood in the sixties (at Stanford University). The test serves to demonstrate our ability (or the lack thereof) to delay gratification and it has even some predictive value for later “success” in life. When looking out into the world it looks to me like we are eating more Marshmallows than we produce! We want to have the result, and we want to have it right now. If you reason it out, striving for immediate gratification makes only for robotic behavior. Old fashioned marketing would like that because it counts on conditioning “reflexes”, creating habits and automated behavior.

S&R&WedgeBut the question is critical: How can we drive a wedge, so to speak, between the two halves of the bar diagramm, between stimulus and response?

Frederick Matthias Alexander was passionate about this issue. On educating the children (remember that we all are a children, simply having had a couple of additional brthdays?) he maintained: “Give a child the ability to adapt himself within reasonable limits to his environment, and he will not suffer discomfort, nor develop bad physical habits” [… By using time, thought, and creativity] we may train the child to win its own conscious control, and rise superior to any probable limitations imposed by ordinary school fittings. For the problem to be solved in education is that same problem which needs solution in the social, political, religious, industrial, economic, ethical, aesthetic, and other spheres of […] progressive human activity. ( in “Man’s Supreme Inheritance” 1910 / 1946 Ed.)

F.M. Alexander was so spot on that I wonder why he wrote such a brand new idea already 100 years ago?
In response to this idea my friend Christian came up with his wonderful image of

Taking apart the Clockwork

Out of mere interest, years ago Christian took apart one of those grandfather clocks where weights on a string or chain actually make the clock hand move forward.
After having mounted it together again, he should have put back the pallet lever (In German called “Anker”).

Pallet-LeverThe pallet lever is an integral component of a mechanical watch. Its purpose is to release the escape wheel one tooth at a time, at each swing of the pendulum.
The lever is shaped like a ‘T’, and is pivoted in the center; in operation it rocks back and forth. On the arms of the ‘T’ are angled surfaces (pallets) which alternately engage the teeth of the escape wheel, hence pallet lever.

But he forgot and by having forgotten this minor detail, the clock hands now were rushing through the minutes and hours, moved by the weights that continually and rapiidly were moving down till they reached the floor.

And this equivalent reminded him of the importance of taking the time to reflect and plan our actions, how we want them to be and how we need to shape them to increase the likeliness of a desirable outcome.

The impact is far reaching, I mean faaaaar reaching:

In his book “Blue Zones” (a book written about people having become older than 100 years and still leading an active lifestyle and participating fully in life) Dan Buettner points out that for becoming a centenarian there does not exist a magic bullet, but a confluence of healthy practices. And in this book he quotes a Sardinian centenarian, Raffella Monne, : “Life is short. Don’t run so fast you miss it.”
Another great point Christian’s metaphor alludes to.

Re-claiming your very own space of freedom between stimulus and response is critical and can only be done by something that Alexander tackles in his groundbreaking work.


A cautious estimate on the effects of changing our lifestyle – which essentially means changing habits – means adding easily another 10 years to our life expectancy, compared to pursuing an average western life style.

Growing older is inevitable for all of us, but how we will be growing old (and frail) is in good part a matter of our choices — or: the way our decline unfolds is up to us.
Dan Buettner (and the demographers and medical scientists he accompanied) make the compelling case that we can live a shorter life with more years of disability (an idea that public health tracks down with the concept of QUALY – the Quality Adjusted Life Years and that basically measures the disease burden of a group of people.) Or we can live the longest human life possible with fewest bad years possible. That requires our creativity and in the end our mental discipline to carry decisions for adapting and implementing healthier life habits.

Like Pogo, Walt Kely’s porcupine character, says to Porky: “Yep son, we’ve met the enemy, and he is us”

Becoming Your Own Best Friend

Are you ready to take this a step further, towards a healthier life and would you like to see how applying it to your life looks like?

Commit to action on creating better habits. If improving movements seems a feasable way to get hooked on this, then I have a thrilling offer to make: click on this link  and participate in my prize draw that by the end of this month, in a couple of days, comes to an end.
I  can offer this programme throughout Switzerland and in the Greater London Area. So when you are geographically in this area (or you are in another place, but you don’t mind to travel to Zurich or London) you are very welcome to participate. And if the July prize draw has gone you can click  here to find the prorgramme to  get you started – your Personal Refrresh Button Programme. I’ld be thrilled to see you on the other side.

Let’s get you started, don’t stay your own best enemy but become your own best friend.

See you in a fortnight again

  • Ulf
  • Updated 4 years ago

A Boost in Vitality — and Blue Zones

When  I started to write the last post, I didn’t realize it would eventually be going so deep into self-exploration as I am now noticing.

As much as I want to express my passion for people, I just can’t reach everybody. I guess that’s just the way it is. It would be unreasonable to expect anything else: there are certainly many that don’t even want to know about me and my work. But there are some, who really can benefit from my professional help and yet don’t know about my work. There, I can give with care and passion something meaningful, while being respectful to the other – and to myself simultaneously.

“Simultaneously” – what a great thought!  A professional colleague of mine reminded me today. I am stunned! I’ve never had this idea when displaying respect to the other person to think that, at the same time to also give myself the same due respect.

I have been observing time and time again how challenged I feel when people don’t give each other that respect I think is due. And the degree to which I am challenged is more often than not out of proportion in comparison to the trigger-event.

So, it looks like my last post is getting me into a self-exploration, something I really never would have thought when I started this blogging journey or started on the last blog post …

On the RunThis week I had an interesting encounter with a client  –  she was having severe pain on her face and asked for help. She had been looking in all the places she could imagine, had been to several dentists, looked into help from competent doctors, competent complementary therapists and was suffering from a nerve pain in her face that was considered to be an inflammation of the trigeminal nerve.

When I worked with her the pain happened to be still excruciatingly sensitive –  which was a good thing, because we then had a very clear discriminating measure to find out if it was going to improve or get worse immediately during our meeting.

When I gently touched her neck from the front, let’s say, starting from where the top button of the shirt that she is wearing and then slowly move upward, I can feel her voice box.   Continuing past the voice box, is the transition area to the (lower) jaw. The bone of the lower jaw can be palpated.

Did you know you have another bone in the middle of that outside rim that makes for your lower jaw?

I didn’t either.

But, when I touched this area I couldn’t believe the solidity of that region. In other people this bone is usually called the tongue and other muscles. I always thought that muscles are defined as soft tissues, but certainly not in her case. Never have I encountered such an amount of force in this region on anybody during the past 30 years!

When we worked together on releasing that amount of tension, the effects were dramatic:
The pain in her neck disappeared, the headache went away, the tasting in the tongue came back, and most importantly the excruciating pain in the face disappeared within a course of ten minutes.

This event and other events like e.g. Katie’s on this page  leads me to conjecture, that not all of the problems we encounter are purely structural, bony and part of a group of symptoms indicating a major health issue – though it is always a valuable thing to be on guard for that possibility – but we are such innovative creatures capable of moving violently against ourselves that we cause such major harmful impact on our well-being and sometimes with even severe consequences.

When you develop interest in your own movement quality, when you start studying it with the due diligence your own well–being deserves, then this study is not some new hobby, but it really is something worthwhile studying – because you learn a life skill that is serving you for a lifetime and (as F.M. Alexander puts it) it becomes incrementally more effective year by year.
So why do only so few people dedicate some of their time to it?

  1. Well, first of all only very few people know about this possibility, that they literally can learn some reasoning skills that can help them tremendously in their everyday life.
  2. Only few people would ever believe that they are that powerful and can have a major influence on their wellbeing to such a degree.
  3. As long as it doesn’t hurt they don’t care.
  4. People are too busy being frozen in front of their computer and feel drained at the end of the day.
  5. Not everybody is ready to replace habits that don’t serve them with new behaviors that help them.

Why is this so? I have not run a large study sample but over the years I have accumulated some experiential data while having met and worked with thousands of people, and here are my best guesses:


  1. I believe it  is ineffective information politics or you may call it  bad marketing. That depends on how you look at it, but it is something that I am targeting e.g. with my blog here.
  2. That is certainly because school didn’t teach us — we are not taught in schools— not taught about this possibility neither in schools or elsewhere. Since our parents and teachers don’t know about it, there is slim chance of us knowing about it.
    I  taught ten years (1987-97) at the Stuttgart University of Music and Performing Arts. The level of understanding how performance is related to the physical movement was stunningly low! That was one of the reasons why my classes were always filled and overcrowded..
  3. Unless you have a strong reason to change, you will always continue in the ways you have always done – I can easily relate to that one myself.
  4. Because that’s what you know, and it gives you a sense of comfort.
  5. You may be tired of old habits that hold you back, but you may be too tired to pick yourself up

A certain mindset is necessary for people to get moving in this direction. To really get yourself into the mindset of taking action – especially referring to point 5  above, takes effort, courage and discipline:
The first time  I came across this critical shift in mindset was at a Frontier Trainings course. Clinton Swaine, Frontier Trainings Lead Trainer introduced the idea of falling down five times and getting up six. And some days ago I came across a Japanese proverb: “Falling down seven times and getting up eight.”

I don’t know about you – but there are people for whom claiming their independence and vitality for the rest of their life seems such an alien idea that they have never ever considered that possibility! Yet another reason for writing this blog.

I want to reach you people with my blog here. The fact that you are still reading means you are asking yourself:  “Is there something more for me here?” “What does Motion Mastery™ / Ulf have to offer?” I strongly believe, Motion Mastery™ offers a fantastic contribution to people’s health in general, and to your movement health in particular. The offer of a life rich in vitality and self-expression is captivating and the processes used are one of a kind.

I want to ask you:
Are you ready to claim your independence and vitality for the rest of your life?
If you are, then Motion Mastery™ has something great to offer: Let’s have a refreshing start.

I created an new offer:  your Personal Refresh Button™ – Programme. If my blog post rings true for you and this Personal Refresh Button™ – Programme calls your name, please click on the link and sign up for it.

I’ld love to meet with you soon — and get you boosting your vitality!

In two weeks time, i will be talking about the colour blue and being in the zone (I haven’t forgotten this blog post’s title yet.) I’ll bring it all together and make sense of it then.  In the meantime, think of how you are moving and how it can be better.

It is my pleasure to continue improving the quality of your life through movement!


  • Ulf
  • Updated 4 years ago

Giving Space…Yourself and Others

Reasoning as a Source for Guidance

The use of reasoning as a means for getting along in life is something I like very much. I mean developing the discipline to think things through sequentially makes a lot of sense to me. And sometimes I am up the walls, when people just don’t seem to use their brains.

What I mean by sequential thinking is that very often in life there are things that have to come first before you do something else. It is so obvious that you can’t pour the tea in your cup when you still have to take your cup out of the cupboard and put it on the table or counter. It is so obvious. But in other matters we sometimes seem to believe in woo-woo. As if things would ever manifest by themselves just because we already have wished them to be so.

When Emotions are High…

My partner and me were having disputes and discussions some days ago, and in the course of events I asked her to bring me that jug of water from the living room, please. “Yes“ she answered and when she did, she distracted herself from completing that task, went first on to do „quickly“ something else before then finishing that task, hurrying to bring me the jug, bumping into the door frame, hurting herselfmaybe good for surfing but… very insecure water – all of which was unnecessary. And I was bitching to myself, that she would not have bumped into that door at all if only she simply completed that task straight forwardly. It was upsetting and hurtful at the same time to see this happening and seeing her bumping into the door frame.

My Motorboat…

And I then changed my attitude, because to expect from my partner to act reasonably was – at that point in time – just inappropriate. I had to admit to myself that reasoning may be a great tool, but before starting to act in a reasonable manner, we have to become able to access our reasoning. Me too. And it makes sense to me that we do not and maybe cannot access it all of the time. That key step, that transitioning moment, accessing some X-factor that enables us to start using our reasoning is something that I yet have to discover. Or maybe we can use it increasingly more often – like training or educating ourselves towards that?

What I reverted to, at the time of the event above was the only thing that I could imagine doing – i.e. expressing my love for her – as I do love her. But… (and the motorboat went on and on in my head: but but but but but but but but .…)

In Communication with Our Reason

I really like this sentence where Frederick Matthias Alexander defines what makes it special to being human. In the human realm  “… its members are in communication with their reason“. I love this wording – to be in communication with – and it is not  the other person first – but we, I as much as anybody else, need to communicate with our faculty of reasoning first, before interacting with others; and more generally speaking before interacting with the outside world. This rings true for me and it hurts me when I see that reasoning is not the primary source of guidance. It does not seem to be the prevailing one.

offering Flowers…… and Space

We all need to find the time and the space to make that switch in order to become able to start reasoning. Somehow it is sad for me to admit this, but at the same time it is a good thing because it forces me to act with more humility and kindness towards my partner and towards others in general.

There is another side remark of F. M. Alexander in his chapter «Incorrect Conception» in his second book where he states, that “it is absurd to try to teach a person who is in a more or less agitated or even anxious condition. We must have that calm condition which is characteristic of a person whose reasoning processes are operative.“ For a moment let’s not get hung up on the fact that the situation I described was not in a teaching context, though Alexander refers in his statement to such a context. But even Alexander says half a page before that statement that he himself may make shipwreck against this kind of rock when encountering it in a teaching context.

How Do You Handle Situations like these?

I believe this is not a problem that only I experience, but we all are confronting this issue from time to time, every now and again and I am genuinely interested how you handle these moments. What “techniques” do you use to find a “calm condition”? I guess you all do have similar experiences. What solutions have you found? I’ld love to hear from you, how you deal with this question and how you act in a similar situations. Share your ideas here! Comments will be moderated in person.

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I’ll be back regularly in here. Till the next time…


  • Ulf
  • Updated 4 years ago