The Constructive Rest/Semi-Supine Resting Position
Lying on the floor in constructive rest for just 15-20 minutes a day is one of the best things you can do to re-tune and recalibrate the body. It is an important part of learning the Alexander Technique and forms part of your "homework". The sequence explained here, is included in an Alexander Technique Lesson. In The Alexander Technique this is known as semi-supine, the balance resting state, constructive rest or just plain lying down. We would usually qualify this with "work" (as in "lying down work").
Benefits of constructive rest:
. Allows total rest of the body
. Clears the head of mental clutter & helps to highlight habitual tension being held in the body
. Allows you to calm down & relax before or after a stressful event
. Encourages a good relationship between the head, neck and back
. Plumps up the cushioning discs of the spine, and allows them to release
. Gravity does all the work of re-aligning your spine
How to Do Alexander Technique Constructive Rest
. Ideally do this in the morning, and then in the evening after work/your day. Really though, whenever you can manage, do some constructive rest. 5 minutes is better than no minutes.
. Lie on a carpeted, warm surface where you will not be disturbed. The surface should be firm, but not uncomfortably hard. You should feel comfortable.
. Place a small stack of books, or magazines (National Geographic and/or Reader's Digest are traditional!) under the head. The books/magazines should not make any contact with the back of the neck. Only the back of the head should contact.
. Bend your knees and place your feet flat on the floor. Your feet should not be too close to your bottom, but also not too far away. If your knees start to fall outwards, try moving your feet apart a little.
. No distractions. No TV or music. The idea to is to encourage quiet, and see for yourself where you are holding your tensions
. Rest your hands on your abdomen, or lower rib cage to start, but feel free to gently move them later on
What Should I Be Thinking About?
. Allow your whole body to release and feel supported by the floor.
. Tell yourself that your head is supported by the books so your neck has nothing to do - it can really release. The books are to stop you from pulling the head backwards & down, a very common postural habit.
. Allow your back (do not try to "do" it) to widen and lengthen onto the floor.
. Think about your knees pointing up to the ceiling and allow your hip joints to be free - this will help your lower back to release
. Let your hands release, thinking about your elbows dropping into the surface
. Allow your shoulders to drift slowly apart from each other and both shoulder blades to support you on the floor
. Become aware of the natural rhythm of your breathing and just let it happen. Do not try to change anything directly.
. Notice, but don't over-react to what is going on around you.
Benefits of Constructive Rest
The semi-supine position is the hallmark of The Alexander Technique. It involves your active participation, but you do not need to interfere with what is going on. Both back pain & neck pain can respond very positively to regular constructive rest. By learning to cooperate with gravity in this position, the idea is that when you move into the upright, some of that length & width will come with you. Eventually, this new lengthened and widened posture will become more familiar.