|
|
Lifestyle & Nutrition |
<<back |
 |
Alexander Technique : Daily Exercise #1 : Semi Supine : Best Rest for the Back
Judy Hammond, B.Ed., ANATD, MSTAT |
|
 Practicing Semi-Supine
Semi-supine is the position of optimum rest for the back recommended by teachers of the Alexander technique. Daily practice of semi-supine brings multifaceted benefits - and it's free. All you need is a (preferably) warm, quiet room and a couple of paperback books.
The human spine is a miraculous piece of structural design - but it does have an important weakness that we should all be aware of. After about five hours of uprightness the intervertebral discs start to become squashed and flattened - bit like a plump moist sponge getting thinner and drier as the water evaporates. The shrinking of the discs happens whatever the individual has been doing in those five hours, but clearly the effects will be more marked and potentially damaging when the body has been sitting in a less than ideal chair with a progressive slump as the person reads / writes / telephones / types / drives.
Lying in semi-supine on a firm flat surface for 15-20 minutes helps to restore the back to its optimum alignment, but more specifically encourages the discs to plump up again as they reabsorb the interstitial fluids necessary to maintain the hydraulic pressure in the core of the disc. As well as being vitally important to the back (plump discs and better alignment), a few minutes in semi-supine can be remarkably calming, restoring and refreshing. A deep level of physical and psychological repose can be experienced in a short period of time.
To practise semi-supine all you need is enough floor space to lie down on. If there is no carpet use a rug, doubled blanket or yoga mat. Ideally have a handful of smallish paperback books or magazines available, so that you can fine tune the height of your headrest.
If possible kneel on one knee, then both, then sit and swing your legs round in front of you. Put a small pile of books / magazines behind you where you estimate your head will land when you lie down. Then bend your knees, plant your feet flat on the floor, tuck your abdomen and chin in a little, and roll your spine and head down onto the floor. Notice whether you correctly estimated the position of your head - most people underestimate the length of the spine. Check that your head is neither tipping back (books to low) nor painfully pushed forward (books too high - see illustrations.) Adjust your books or magazines as necessary. Think of your heels being about one and a half lengths of your foot away from your buttocks, your feet and knees about hip width apart. Place the whole of our hands on your low abdomen, so that your elbows are softly bent.
Let go as thoroughly as you can onto the floor and the books. After a few minutes you may find that you need to make some small adjusting movements as your back begins to lengthen and widen. Don't try to do anything, but imagine your head releasing out and up along your spine, and your back infinitely lengthening and widening. Think of breathing fully but easily into your back and sides; release your chest and abdomen down into your back as you exhale. Be sure to leave your neck long and soft as you inhale. If you find it difficult to really release the weight of your head (many people do), allow your head to go for a tiny, slow, sleepy roll, imagining it becoming heavier as it rolls.
If possible, ensure that you will not be disturbed when you are practising semi-supine - switch the answering machine/fax on - if you are concerned that you might fall a sleep, set an alarm!
When it's time to come up, gently rock your knees just a little from side to side, than build up some momentum, eventually rolling to one side and coming onto your hands and knees (see illustration). Rock a little forward and back a few times, then if possible sit momentarily on your heels. Look down, keep the back of your neck long and calm, and go forward and up to high kneeling. Then bring one foot through in front of you, again look down and keep back of neck long and soft, sending the top of your head forward and up and allowing your body to follow your head into standing. Walk around a little, thinking of your head floating up and out along your spine. See if you can retain that feeling as you return to activity.
© Copyright Wholistic Research Company 2001
Click here for additional copyright information. |
| Links to Related Articles... | |
|
|
| Book Reviews : Inspiring Books | Case Studies & Testimonials | Common Health Problems | Complementary Medicine: Treatment & Therapies | Did You Know.........?? | Editor's Private Notebook | Feature Articles | Feng Shui Newsletters | First Time Visitor? | Fitness, Sports & Health | Health Issues In The News | Health Professionals | Healthy Eating! | How Your Body Works | Lifestyle & Nutrition | Meet The Health Team | Positive News Towards Health, Harmony, Happiness |
 |
|
|
|
|
|
