Unlocking Ease in the Upper Back

Primary Control and the Freedom of the Scapulae: Unlocking Ease in the Upper Back

In the Alexander Technique, the concept of Primary Control refers to the dynamic relationship between the head, neck, and back that governs our overall coordination and postural tone. This delicate interplay forms the basis for all other movement and support systems in the body. When Primary Control is working well, the whole body functions with greater ease, poise, and responsiveness.

One area deeply influenced by the state of our Primary Control is the upper thoracic spine and the shoulder girdle—particularly the scapulae, or shoulder blades. When the head balances freely on top of the spine and the neck is not compressed or held, the upper back has the opportunity to expand and lengthen.

The scapulae, floating structures suspended in a bed of muscle and fascia, can then move and breathe in harmony with the spine and ribs. This integration is a direct expression of healthy Primary Control at work.

Using body mapping, we come to understand that the scapulae are not actually anchored to the ribcage by bones. Instead, they rest on a dynamic bed of muscle and connective tissue, with their only true skeletal connection being at the front of the chest where the collarbone (clavicle) meets the sternum.

Why does this matter?

Our shoulders have a natural freedom to move,

This freedom is subtly expressed with every breath we take.

With each inhalation and exhalation, the scapulae can glide gently, adjusting in harmony with our breathing and allowing the upper spine to lengthen and release.

In Alexander's work, we bring this anatomical understanding into our daily practice by inviting softness and mobility into the shoulder girdle. We don’t “hold our shoulders back” or “down,” but rather allow the back to widen, the spine to lengthen, and the scapulae to respond naturally.

By trusting the body's design—especially in how the scapulae relate to the upper thoracic spine and clavicular support—we experience a natural lightness and balance in our posture. It’s a gentle reminder that when Primary Control is respected, the whole body reorganises around that central ease.

So next time you think about poise, remember:

Let your scapulae move with the breath.

Let your spine release upward.

Let your head float freely on top of the spine.

In doing so, you may discover a new sense of openness, coordination, and ease throughout your entire system.

One breath, one moment, oneness of direction at a time.