A good life Mini Howto for linux. (I am using ubuntu 7.04 and kde 3.5.6) *humour*            Back to Main Page     

This i a very short version, and if you want to know more, go to the Internet etc.

This howto is without any guarantee, and you may use it on your own responsibility only.

There may be errors, but I do not want to use too much time to  write this howto.

My idea is to make documentation, so you can at the least start using the system.

I (66 years old) have abstracted what I find most important, from lots and lots of documentation.

To check specific words you may use: http://en.wikipedia.org/wiki/Main_Page  (search).

It's easiest to print this howto out, to use it, by your side (or when walking) ! !

A condensed list of exercises for print out

In 1995 I had a blood cloot (Typical sympthoms continous pain which never stops - then get to the hospital within hours!!).

In 1998 I had another one.

Here is a suggestion for others to do what I did (and now I am improving tremendous, and as fit as a young child).

First, and most important, you MUST walk half an hour EVERY day (no need to run, but I run 1 minute each  time).

It has to be non stop walking (no split walking in the garden or where ever you work).

It is a continous process - months-years.

When I walk I also get mentally better, and often get new ideas on my tour, and even solve problems.

If you have a problem (a programmer maybe, or some family problem or ...), and get stuck, then stop thinking and  wait

for to tomorrow, and then your brain have had time to process the matter, and alså to find old data (somewhere else in the brain),

and to combine it with the new data.

Well, that's my personal theory, and how it works for me.

Besides this walk, I combine it with my personal version of Alexander technique.

You can do it on your walk (I do it 3  times on my walk), but you may also lay on your back with bent legs and do it.

During my health process I sometime had cramp (felt like a blood clot), and then I laid down on my bed, and did Alexander technique,

and then when the cramp went away I knew that it was not serious (not continuous pain).

The theory of the Alexander technique is, that when you are a newborn baby, all your muscles are relaxed, and the blood

is streaming freely.

Then your mother screams at you, you have problems in school, - at work, - economically - your man or wife, you name it,

and then you get stressed, and your muscles get harder and harder and more tense, and the blood does not flow freely any more,

and the body cannot get rid of poison in the blood, and so on (I am not an expert).

In order to get your muscles relaxed you do the following, and it really is easy, when you have got started.

You just think of all parts of your body, one part at a time, ONLY THINK to relax the muscles - it is a long term process (months-years).

When you have done it some times, it suddenly becomes easy (sometimes I talk aloud to my self, when I have other thoughts ongoing).

I have made some small drawings, and I will now go through one Alexander technique pass:


1. Think of your toes                     (ONLY THINK - suddenly the body will begin to relax the muscles, after a time).

2. Fore part under your feet

3. Backpart under your feet

4. Ankle (of your foot)

5. Whole underleg

6. Whole area around your knees

7. Thighs

8. Bottom and under part of your spine

9. Middle part of the spine

10. Upper part of your spine and back of the head



11. THINK your tongue up in the upper part of your mouth

12. Lips

13. Face and eyes

14. Forehead and top of head

15. Fingers

16. Hands

17. Wrists

18. Under arms

19. Elbows

20. Upper arms



21. Shoulders

22. Upper part of breast and shoulders

23. Upper part of back and shoulders

24. THINK of a corset, all muscles around lower stomach and hips

25. Muscle from between the legs and whole way to the forehead (think of one long muscle).

26. Muscle from between the legs and whole way to the back of the head (think of one long muscle)



27. THINK of one long muscle from your right hip to your left shoulder

28. Muscle from left hip to right shoulder

29. Muscle from right foot to left shoulder

30. Muscle from left foot to right shoulder



31. THINK of a long muscle from backside of thighs to but and lower part of your back (tenderloins)

32. Muscle from backside of thighs, between your legs and to lower part of stomach



33. THINK of one long muscle from left foot to left ear

34. Muscle from right foot to right ear

35. Muscle from toes to forehead

36. Muscle from heels to back of your head

I have made this website, as a friend, knowing that everybody is responsible for their own lives.

Forgot to tell, that I very seldom have pain in my back, and head ache is almost non existent (before I had a lot) *smile*

One more thing: When you take your walk, don't look down into the ground, but up into the skyes (takes some training)


A condensed list of the Alexander Technique exercises for print out by it self:

1. Think of your toes    (ONLY THINK - suddenly the body will begin to relax the muscles, after a time).
2. Fore part under your feet
3. Backpart under your feet
4. Ankle (of your foot)
5. Whole underleg
6. Whole area around your knees
7. Thighs
8. Bottom and under part of your spine
9. Middle part of the spine
10. Upper part of your spine and back of the head
11. THINK your tongue up in the upper part of your mouth
12. Lips
13. Face and eyes
14. Forehead and top of head
15. Fingers
16. Hands
17. Wrists
18. Under arms
19. Elbows
20. Upper arms
21. Shoulders
22. Upper part of breast and shoulders
23. Upper part of back and shoulders
24. THINK of a corset, all muscles around lower stomach and hips
25. Muscle from between the legs and whole way to the forehead (think of one long muscle).
26. Muscle from between the legs and whole way to the back of the head (think of one long muscle)
27. THINK of one long muscle from your right hip to your left shoulder
28. Muscle from left hip to right shoulder
29. Muscle from right foot to left shoulder
30. Muscle from left foot to right shoulder
31. THINK of a long muscle from backside of thighs to but and lower part of your back (tenderloins)
32. Muscle from backside of thighs, between your legs and to lower part of stomach
33. THINK of one long muscle from left foot to left ear
34. Muscle from right foot to right ear
35. Muscle from toes to forehead
36. Muscle from heels to back of your head

8/2007