Constructive Rest

One of the things I’ve learned from the Alexander Technique that has helped me tremendously as a musician is the practice of Constructive Rest. 

Constructive Rest is a valuable tool, both for helping to restore the resting length of the spine, and for practicing Awareness, Inhibition and Direction. Lying in the semi-supine position (back and feet on the floor with the knees bent), when practiced regularly, is a very effective method of self-care, not to mention a very pleasurable way to work on yourself. The instructions for Constructive Rest are as follows:

Find a reasonably quiet place. If possible, allow yourself fifteen or twenty minutes to lie down.

Lie with your backside down on a flat, firm surface, e.g., a carpeted floor, or a wooden floor with a yoga mat or thin blanket beneath you. Do not lie down on a bed, cot, or sofa, as these surfaces are too soft and will not allow for the necessary feedback your body needs to release muscles.

 You should also place something firm beneath your head, such as a few thin books or magazines, for support. The height of this support will vary with each individual. If too high, the chin will be too close to the chest and will not allow enough space in the front of the neck; if too low, the head will tend to go “back and down” the spine, thus discouraging the natural lengthening process. Try different heights and find one that encourages the least amount of tension in the entire neck.

Once you are on your back, bend your knees to bring your feet flat onto the floor. Keep your heels in approximate line with your sitting bones. Your heels should be about twelve to fifteen inches from your buttocks.

Keeping your arms out and away from your torso (think of your arms as hands of a clock at 4 o’clock and 8 o’clock), bend your elbows to bring your palms to rest on the sides of your torso where your ribcage meets your abdomen. Make sure your hands are not touching one another, and that there is plenty of space between your ribcage and elbows.

Check your breathing by observing the flow of air in and out of your nostrils. Keep your eyes open during the entire session, from time to time noticing your environment. Scan yourself for any unnecessary tension or holding that you might be doing. Give yourself your Primary Directions. Observe any changes within yourself that might take place. Repeat and enjoy!

Constructive Rest is beneficial at just about any time of day or night. When you sleep at night, and take the pressure of your spine, the fluids return to the discs, restoring them to their full thickness. It takes about seventeen to twenty- one minutes in the semi-supine position to achieve this same result. In other words, if you lie down this way, you have a spine that has the benefit of a full night’s sleep.

If you can’t manage fifteen or twenty minutes, then lie down for as much time as you have. Five minutes is much better than nothing.

If you have any jaw problems, and/or grind your teeth at night, Constructive Rest before you sleep can be very helpful. Several of my students swear by this.

I lie down for a few minutes before I practice. It helps me to come back to myself, pay attention to my breathing and get in touch with my body. In a sense, it’s how I warm up. I also lie down as I’m taking breaks in practice. This is restorative, and helps me to keep any accumulated muscular tension in check.

And yes, you guessed it. I also lie down after I practice. Not only is this restorative, it also reinforces the experience and idea that I can practice several hours, and still feel refreshed and ready to play. If you go day in and day out feeling like a truck hit you after you’ve finished practicing, you risk sending yourself the wrong kinds of experiential messages. Playing and practicing don’t have to be exhausting.

 If I have three hours to practice, I’m probably on my back for a total of thirty minutes or so within that time period. It is time very well spent. It keeps me fresh and productive for two and a half hours. I can accomplish more in those two and half hours than I used to be able to accomplish in four hours. Seriously. And I feel so much better.

I’ve been told that in the U.K., where the Alexander Technique is widely known to classical musicians, that it is not uncommon to see musicians lying in semi-supine back stage before a concert and during intermission.