Self-Help Information
What Can I Do to Help Myself Right Now?
Without the guidance of an Alexander Technique teacher it is virtually impossible to learn the Alexander Technique. The following procedure, however, has many benefits when practiced regularly for most people, whether or not they have experience with the Alexander Technique.
Lying Down in the Balanced Resting State
What is the balanced resting state?
The balanced resting state is a semi-supine (lying down on the back with the knees bent, and feet flat on the floor) position that promotes good spinal alignment and release of excess tension. It is sometimes known as "Active Rest," "Constructive Rest" or simply an "Alexander Lie Down."
Why do it?
Lying down in the balanced resting state is one of the quickest and simplest ways to restore our natural shape, and can be invaluable for people suffering from neck or back pain. By taking the time to lie down for just a few minutes once or twice a day you will:
- allow muscles and joints to release excess tension.
- take pressure off the spine, allowing displaced spinal fluid to be reabsorbed, easing compression and giving you back your full height.
- become calmer as you take time away from the stresses of the day.
- allow your breathing to become more regular.
- give your digestive system time to release.
- regain energy and ease for life in the upright.
When should I lie down?
At least once every day! Although any time of day is helpful as suits your schedule, the best time is often early afternoon, so as to give your body a chance to restore itself before the second half of the day begins. It can also be valuable to make time to lie in the balanced resting state before and/or after participating in any strenuous or stressful activity (such as giving a presentation or doing some gardening).
How long should I lie down?
Lying down for 10 to 20 minutes will be most beneficial at least once or twice a day. If, however, five minutes is all you can do, the benefits will still be valuable.
How do I lie down in the balanced resting state?
- First find a quiet, warm, carpeted floor space where you can lie down undisturbed.
- Place a small pile of books under your head for support - this should be high enough to stop your head pulling back, but not so high that your chin is pushed toward your chest, constricting your throat.
- Bend your knees so they point up toward the ceiling, with your feet flat on the floor about shoulder-width apart.
- Let your hands rest on your abdomen, fingers released and elbows out to the side, allowing width in your upper body.
- Aim to be almost completely passive physically.
- During your lie down be aware of the ground supporting your back, allowing your shoulders to rest as your back widens and your whole body lengthens and expands.
- As you move back into your daily activities, notice your body's regained ease and expansion.
Tips
- If your head feels uncomfortable on the book/s, make the top softer with a wad of tissues or a folded scarf.
- Let your eyes remain open, at least for some of your time lying down, so this can be a time for building greater awareness of your body and surroundings.
- If you start to feel drowsy (aim to have at least a few minutes of awareness with your eyes open), turn your toes inward and let your knees fall together so the legs don't flop.
- If your lower back is painful, it can be particularly helpful to support the lower legs on a low piece of furniture or rest the knees over a pillow. This way the legs can rest completely and allow the lower back to relax.
- If you are uncomfortable with your hands resting on your abdomen, you can either let them rest by your side, elbows slightly bent and palms down, or you can extend your arms out to the side almost level with your shoulders, palms facing upward.
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