DYNAMIC RESTING THE ALEXANDER WAY

Being up and about for long periods puts a great strain on our backs. The combination of the force of gravity and the downward pull from excessive muscular tension jams our joints together and compresses the bones of the spine. It is no wonder that, at the end of the day, we are appreciably shorter than when we get up in the morning, and that as we get older we gradually lose our full height.

Fortunately there is an Alexander 'habit' that not only encourages a dynamic head/neck/back relationship and good use, but also revitalizes your spine. This simple and effective habit should be as essential a part of your everyday life as brushing your teeth. It has the advantage of being something that you can do for yourself to improve your well-being, even if you do not have lessons. Lying down in semi-supine provides you with the opportunity to take time, to stop and 'un-do' excessive tension, and makes you more aware of your back - this position alone will release unnecessary tension in your muscles and joints.

One of the major advantages of this position is its beneficial effect on the spine. In between each two bones of the spine (except between the top two and in the sacrum and coccyx) there is a spongy elastic 'cushion' with a fluid-filled centre called an 'intervertebral disc'. These discs make up onequarter of the spine; they act as shock absorbers for our everyday movements, and assist in giving the spine strength and flexibility. Pressure on these discs, from the effect of gravity while upright or from misalignment of the spine, causes these discs to be flattened and consequently the spine loses its shock-absorbing qualities and flexibility. If the spine is extremely misaligned or compressed, the disc protrudes and presses on the surrounding tissues, and in advanced cases puts pressure on a nerve route running from the spine. This is what is popularly called a 'slipped disc'. In the semi-supine position, the gentle stretch on the spine causes the bones to ease away from each other, and the discs can then plump up and regain their elasticity and optimum shape.

In semi-supine, the head is supported on a small pile of books which puts a gentle stretch on the muscles of the back of the neck, and encourages a release of the tension in these muscles and consequently throughout the length of the spine. Having the knees bent allows a release of the muscles lying deep in the pelvis, and in the lower back. This passive stretch reduces any excessive curves in the spine and allows the torso to spread out and widen on to the floor.

You need to lie down for about twenty minutes at least once a day. Twice a day is even better, so an ideal routine would be at lunchtime and then again in the evening. This gives your body a welcome rest every four to five hours. Although it may seem an excessive amount of time to take out of a busy day, it actually creates more time for you, because you will feel refreshed, alert and energized afterwards. You will find that a short time resting in this way makes you feel deeply relaxed and is far more beneficial than a catnap. If, on the other hand, you find that you are always wanting to fall asleep while resting in semi-supine, it is probably a sign that you would be better off getting some proper sleep. Some people also like to do a session last thing at night to ease out the tensions of the day so that they enjoy a more relaxed sleep.

Although semi-supine is often called a resting position, it could be more correctly described as 'dynamic resting'. You do not simply lie passively, allowing yourself to drift off. It is rather a combination of being physically still and 'quiet', allowing the books and floor to support your weight, and yet mentally being alert and active. It is a time when you can practise inhibiting any unnecessary tension and giving directions, and develop your skills of self-observation. Semi-supine is a time you put aside when you don't have to concentrate on your everyday activities and can devote your attention exclusively to practising these Alexander skills.

One word of warning. Towards the end of pregnancy it is not advisable to lie flat on the back. In this position, the weight of the uterus falls directly on to one of the major blood vessels that returns blood to the heart. This produces a fall in the blood pressure in the mother, and a reduced supply of oxygenated blood going to the baby. Dizziness, lightheadedness or shortness of breath are signs to look out for. See later in this chapter for some alternative resting positions to use.

*25\346\2*

Women’s health