Perfect Poise, Perfect Life
Bring your body into balance and revolutionise your life
By Noel Kingsley
Publisher Hodder Mobius
AVAILABLE HERE
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Semi-supine
I'm often asked what we can do if our back is aching. Maybe we've been sitting at the computer too long, our shoulders are hunched, we've got a stiff neck and tired lower back. We want to ease the pain but don't want pain killing drugs. The answer is to lie down for ten minutes or so on the floor.
This procedure is recommended by most Alexander Technique teachers as a means to help release excessive muscular tension and to allow your body to lengthen and widen. It will benefit your poise when you stand up again and any tired and tense muscles will get the chance to release.
Lie down on your back on a carpeted floor for 10 minutes with your head on 2”-3” of books and your knees bent so that your feet are drawn up towards you. This is called semi-supine position. Space your feet apart about the width of your shoulders and rest your relaxed hands on your tummy. Think of 'sinking down' into the floor so that you let go of unwanted tension in your back muscles. Let your shoulders release and ‘melt’ down into the floor. After a few minutes, think your head to go away from your shoulders and your spine to lengthen. Do not force anything and make no effort. Just think. Let gravity and your body weight do the job. Lie down like this daily. It will help calm and centre you and help your posture enormously.
If you tend to get tired sitting at a desk, try and break the session by getting up and moving around every half hour. If you have the chance to lie down like this on the floor then do so.
Comments
Dear Noel
At the moment I am have having physiotherapy for longterm neckpain with headache. I find the neck exercises good and am having fewer mornings where I wake with the pain and stiffness.I have looked at AT online and am trying out the 'way' of walking, neck release etc.I don't live near to an AT teacher so am trying this at home and think it is working!. One problem I can't sort out is the fact that ONE acoholic drink of any kind will bring on the neck/headpain within 20 minutes or so? Your view on this? I would like occasionally to have the odd drink minus pain? I am over 65 and fit apart from these elderly aches.
Thankyou
Beth
HI Beth,
Thank you for your comment on my blog and I'm sorry to hear you've been having such neck pains and headaches. Certainly freeing your neck as much and as often as you can will help, as will lying down on your back on the floor in Semi-supine position, with your head on a few books, knees bent and your hands on your tummy. Give it 10 minutes regularly.
It would be nice to be able to have one alcoholic drink without neck pain. I can only think that you are stiffening up with the effects of the alcohol. But also, remember alcohol is a diuretic so you may be dehydrating and that can cause muscle stiffness and also headaches. I would recommend you have a large glass of water before you drink any alcohol and maybe a glass afterwards and see if that helps.
Best wishes,
Noel
Posted by: Beth Williams | May 7, 2009 4:01 PM