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Lighten UP Book Cover
Lighten UP Back Cover
LIGHTEN UP

I avoided spinal surgery...

Get rid of your pain.
Lighten UP.

Decades of bad posture left me with debilitating nerve pain. After trying every doctor and therapist, the Alexander Technique finally healed me. Now, I've distilled 25 years of teaching into 29 lighthearted, practical lessons.

Get the Book Read My Story

Medical referrals & teaching experience from:

Columbia Univ.
Hospital for Special Surgery
Beth Israel Med Center
New York Presbyterian Hospital

The Alexander Technique, my posture, and my neck pain.

I had bad posture for decades. I slumped over my musical instrument, and then slumped everywhere else.

In the late 1990’s, I began experiencing pain and numbness in my right hand, and after several weeks, there was significant pain in my neck. An MRI showed bone spurs in my neck pinching a nerve. By the time I walked—or rather, slumped—into my first Alexander Technique lesson, the neck pain was debilitating. My neurosurgeon wanted to give it six more weeks before scheduling the cervical spine operation.

After studying the Alexander Technique for a relatively short time, my neck and hand pain began to diminish. I was no longer causing it. My body began to heal.

Twenty-five years after I was certified as an AT teacher, I wrote Lighten UP. It helped me get rid of my neck pain, and this book shows how.

Inside the Book

A collection of stories, jokes, and 29 easily digestible lessons.

Accessible & Fun

We swapped clinical jargon for everyday language. You don't need a medical degree to understand how to sit, stand, and move comfortably.

Visual Learning

Featuring charming, whimsical illustrations by Ricky Castillo that perfectly complement the humor of the lessons. They add a lighthearted touch to the stories and jokes without overcrowding the page.

Practical Relief

Learn to notice unconscious habits—slumping, tensing shoulders, locking knees—and gently "un-do" them in your everyday life.

What Readers Are Saying

Real relief from real people.

"As someone who sits at a desk 10 hours a day, the neck pain was constant. Mark's book isn't a dense textbook; it's like having a witty, knowledgeable friend gently remind you how your body is actually supposed to work."

— Sarah M.

"I've taken in-person Alexander lessons before, but *Lighten UP* is the best refresher I've found. It breaks down complex physical habits into 5-minute thoughts you can practice while making coffee. My lower back hasn't felt this good in years."

— David R., Musician

"Mark Josefsberg completely demystifies the Alexander Technique. The stories make it readable, but the actual lessons are profound. It truly helped me avoid a repetitive strain injury from my computer work. Highly recommend to literally anyone."

— Elena T.

The Team

Mark Josefsberg

Mark Josefsberg

Author & Instructor

Certified teacher of the Alexander Technique
(M.AmSAT)

Certified Professional Coach
(CPC)

Certified by ACAT and AmSAT in 2003, Mark has been teaching full-time ever since. He is a former ACAT faculty member and regularly receives referrals from top medical directors and neurosurgeons in NYC.

Jessica Penzias

Jessica Penzias

Editor

Jessica ensured the book's pacing and tone remained as breezy and accessible as the techniques themselves. Her sharp editorial eye helped distill decades of clinical experience into clear, everyday language.

Ricky Castillo

Illustrator

Ricky's playful, minimalist style brings the 29 lessons of Lighten UP to life. His whimsical artwork perfectly complements the book's stories and jokes, making the reading experience even more approachable and fun.