For a little rejuvenation, lie on a firm surface with a book under your head for 15 minutes.
Allow yourself to settle.
Allow your head to release from the top of your spine.
This tip is an excerpt from the second page of the exercise in my manual. Combine it with Tip 27 (every day if you can) and you will be on your way to better organizing your body. The full instructions for this page are below.
Rest your head on the book without pushing it into the book as you allow your head to release from the top of your spine. Without pulling your chin down, think of your neck as if it were falling away from your head.
When you are ready to stand up, do it slowly and easily. Be aware of your surroundings and leave the exercise until the next time.
More on Lying Down:
And for a longer excerpt, visit The Secret to Using Your Body.
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I wanted to thank you for the many tips both written and in video form which have helped me to get rid of my neck and shoulder tension (first benefit that came quitting quickly). Also of my walking and bending when conscious of them. I have built into my day the 15 minute active rest which also helps relieve my arthritic back ( I’m 84).
I like your matter of fact and clear explanations. Your weekly reminders are very useful for continuing improvements.
What I would like to hear from you are little tips in daily life to remind me of walking or standing following AT precepts, but I guess that we can devise those ourselves to best fit into our lives, eg: when heating my mûsli in the microwave, I stand against the fridge thinking of my shoulders stretching sideways and keeping mi neck soft. Or putting something on the floor at home on a patch I walk frequently to remind me to stretch my spine upwards in opposition to my head which points softly forwards.
Thank you.
Thanks Barbel,
I’m glad you enjoy the Tips Unfortunately I’m not producing any new tips. These tips just really touch the surface and I always encourage people to take some Alexander Technique lessons if you want get the full benefit of the work.
Leland
Interesting, thanks
Thanks Nick. Have you seen this article about the Alexander Technique and personal training? https://www.freeyourneck.com/full-article-list/the-alexander-technique-and-fitness-training/
Very useful exercises. The genius is in the simplicity. Thanks Leland! Henrik