Constructive rest

Constructive rest is an exercise used in yoga and the Alexander technique. We’re using the exercise simply as a way to get a little physical and mental relaxation¹Some practitioners of the Alexander Technique make claims about its ability to help with health conditions. The NHS website says there’s some evidence suggesting it might help with back and neck pain and Parkinson’s disease. But insufficient evidence for other conditions. The Alexander Technique is also used by musicians for improving posture. At the time of writing, I couldn’t find evidence to support these claims either. My view is that if you enjoy it, great, but it’s probably wise to be sceptical of any health claims you come across.

Instructions:

1. Lie on a firm, supportive surface like a firm mattress, carpeted floor or yoga mat.
2. Lie on your back with your knees bent, your feet hip-width apart and flat on the floor and your knees pointing up towards the ceiling.
3. Place a book, folded towel or blanket or pillow under your head. Whatever you use, make sure it is the right height to keep your head aligned and your neck comfortable.
4. Place your hands on your abdomen with your elbows resting on the floor.
5. Notice the points of contact with the floor, mat or bed. Allow the surface to support you fully. Notice what happens when you let go of muscle tension and trust the floor or bed beneath you to take your weight. Let your weight sink down into the floor allowing any unnecessary tension in your muscles to evaporate. Start with the weight of your head on the pillow. Allow your neck muscles to release. Pay attention to your shoulder blades, and let your ribs, shoulders and upper back release. Pay attention to your elbows and let your arm muscles release. Notice your hands resting on your belly and let your arms and hand muscles release. Notice your pelvis and let the floor take the weight of your torso and thighs. Pay attention to your feet and the contact they make with the floor. Allow the floor to take the weight of your lower legs and feet and let your muscles relax.
6. If you notice your mind wandering bring your attention back to the points of contact with the floor. Pick up where you left off, allowing the floor or bed to take your weight and your muscles to let go of unnecessary tension.
7. When you are ready to carry on with your day, get up slowly, then pause for a moment to appreciate how you feel, before getting on with your day.

I really like this exercise because it is physically relaxing and following the instructions gives my mind just enough to occupy it which works as a distraction from whatever else might be going on, without being over-stimulating or taxing.

However, what’s relaxing is different from person to person. I’ve been practising relaxation techniques for a while and have a set of different techniques that I like. But sometimes in the early days, or when I have been under a lot of stress I found letting go difficult and sometimes emotional. I’d been blocking out my emotions and keeping myself too busy to think and taking a break meant it all came to the surface. It wasn’t a bad thing in the long run – but if you’re suffering a lot of stress and anxiety please be gentle with yourself and go slowly or seek support. If you simply don’t enjoy this exercise then keep experimenting until you find something you do enjoy!

References/further reading

NHS “Alexander Technique.” nhs.uk, October 17, 2017. https://www.nhs.uk/conditions/alexander-technique/.

Notes

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  Some practitioners of the Alexander Technique make claims about its ability to help with health conditions. The NHS website says there’s some evidence suggesting it might help with back and neck pain and Parkinson’s disease. But insufficient evidence for other conditions. The Alexander Technique is also used by musicians for improving posture. At the time of writing, I couldn’t find evidence to support these claims either. My view is that if you enjoy it, great, but it’s probably wise to be sceptical of any health claims you come across.