Managing Fear of Falling with AT

Do you sometimes feel unsteady on your feet? Do you avoid certain activities because you are afraid of falling? Have you experienced a fall that left you feeling anxious? Fear of falling is a significant concern for many older adults. As we age, the risk of falling naturally increases. It can lead to increased tension in the body, reduced mobility, and the loss of independence. It can also have a psychological impact contributing to lower confidence, heightened anxiety or depression. To manage this fear, the Alexander Technique (AT) offers real promise, as suggested by a small pilot study.

Improved balance with Alexander Technique (AT)

The Alexander Technique is a holistic approach that helps people move, sit, stand, walk and carry out any daily activities with more ease and better coordination. AT helps to increase body awareness, release excess tension and reduce the risk of falling and injuries. Applying AT principles assists in moving with improved balance and more confidence.

AT was developed by an actor over a 100 years ago, and was primarily used by performers. Today, it is recognized as beneficial for people dealing with chronic pain, postural issues or stress, as well as those seeking personal growth. AT involves no physical exercise; it uses gentle hand-on guidance and verbal instruction making it ideal for seniors or anyone facing balance challenges.

A study: Can AT help with fear of falling?

A small-scale exploratory pilot* study on Alexander Technique was published in the European Journal of Integrative Medicine: Twelve volunteers aged 65 and older, all of whom experienced a fear of falling, took part in a nine-week group AT program, with a total of 12 sessions. Researchers collected data at four points: at the start, just before the intervention, immediately after, and again one month later. While physical measurements and questionnaires didn’t show clear statistical improvements, personal experiences shared in groups revealed clear benefits.

Alexander Technique leads to meaningful life-changes

Participants reported positive changes that went beyond what numbers could capture. These included improved movement and coordination, greater confidence in daily activities, enhanced mood and sense of well-being, increased self-awareness and a stronger sense of independence. Many felt empowered: By becoming more aware of how they moved and learning how to change their movement patterns, participants felt more in control of their bodies and everyday tasks. They also enjoyed learning the AT approach and reported applying it in daily life such as getting up from a chair, walking outdoors, or doing housework.

AT and the body-mind connection

Our body and mind are deeply interconnected. Fear and anxiety often show up physically, for example through shallow breathing, muscle tension, or stiffness. The Alexander Technique helps you become aware of these physical responses and teaches you how to pause and direct your mind to your body. This unique mind-body process allows a shift from automatic, tension-driven reactions toward more conscious choices in movement and behaviour. It supports calmer reactions to stress, including the fear of falling.

In an AT setting, you learn to feel safer and more at ease enabling more conscious and less reactive choices. Although the study was small, the results are encouraging. Participants reported feeling more secure, more confident in their bodies, and more connected with themselves, suggesting that the Alexander Technique may be a valuable tool for managing the fear of falling and enhancing overall well-being.

Interested in the AT? Check out Heike’s event page for more information on workshops or try an individual session! Text or phone Heike for more information 778. 245. 1750

*Source: “I never thought I could do that…”: Findings from an Alexander Technique pilot group for older people with a fear of falling - ScienceDirect