Also thank you for this much more detailed version. I had to modify due to extreme mobility issues. I do it on my bed as I cannot bend to the floor. I do go on my bed on all fours but modify again in order to lay down as my shoulders are painful. I have to report that this module is SO helpful as I feel fatigued from difficulty moving throughout the day. So whenever I feel a need to rest, I do this. I come out feeling better, more rested and less pain. Getting up I find it easier to stay on my back and grab my legs with my hands (gently because the shoulders are tender) and rock a time or two to sit up. I also have been doing this at night and hadn't realized the elbows needed to be away from the body so my shoulders actually felt worse. When i did it correctly today with the elbows further away, my shoulders felt better. This is the only position that gives me relief from body pain.I am so grateful to have it. I am working through some of the other modules hoping to gradually restore full body functionality.
I'm really glad that you are finding this useful. Yes, having the elbows out to the side really takes the pressure off the shoulders as it encourages the muscles across the front of the shoulders and chest to release, for space to come back into the armpit area and for the arm to connect better into the back. The more time you spend working on this, the better it makes you feel! When you are ready, you may find that progressing to the version with some gentle movement might help you continue to improve: ua-cam.com/video/xxsqjt2O0ts/v-deo.html If you have any questions, please let me know and I promise to reply more quickly!
Thank you so much ! I have been a professional dancer all my life, and this excessive is magical for me, because in only 7 minutes I recover my balance, and the pain is gone. I wonder if you could include subtitles in Spanish. I have so many friends that would benefit from it!
Thanks so much for the comment and really glad you found it useful! I think that UA-cam automatically makes Spanish subtitles. Can you not choose Spanish on the player?
Thank you for caring about other people! As a healthcare provider I know that thanks is enough, but when the bills come-due it doesn't feel like enough lol. Your help and love for others is amazing.
Alexander Technique is very useful and Pete Robinson an excellent coach. Thank you, I love this video in particular "How to feel great in 7 minutes" and use it almost every day.
Hope you find this useful! Semi-supine/constructive rest has really helped me over the years and I'm excited to share it with you. It's like a reset switch for all the tension and stress you accumulate in your day. Give it a try and let me know whether it works for you too!
Used to do this every night in bed for years, and I felt great, but after an accident where I broke 2 bones in my spine, I stopped. I'm going to be doing it again thanks to you 😊
@@Chrissiesmile Sorry to hear about your accident!! Hope this helps. Also, try the longer version if you don't need the introduction in this video: ua-cam.com/video/cPKGEGWqUFc/v-deo.html
This is really great, thanks. Could we maybe see a video on wrist and arm posture when working at desk with a keyboard and mouse? Especially avoiding possible strain to RSI.
Thanks for the comments Toby! Great video idea. The video I uploaded this Sunday was about working at a desk so check that out if you haven't already: ua-cam.com/video/HU6ZGvzBA98/v-deo.html I like the idea of following that with a focus on arms and wrists so will work on that one for next Sunday. Cheers, Pete
Hi Toby, just uploaded the video you requested last week about avoiding RSI when using a computer. Hope you find it useful! ua-cam.com/video/RMosTKyP58o/v-deo.html Thanks again for the request, always good to know what topics people are interested in!
Hi Pete, enjoyed the video, I would like a copy of the mp3 of this talk. The only comment I have is that I would love a much more slower talk through of the exercise so that it gives you time to reflect on what you are doing and experiencing. Many thanks Kairen
Hi Kairen, really glad you enjoyed the video. Follow the link in the description for the audio download. I have also got 2 other constructive rest videos on the channel, both of which are slower and in more depth. Hope you like them!,
Yes, Moshe Feldenkrais studied with FM Alexander. I think in the end they argued but the influence of Alexander technique on Feldenkrais can be clearly seen. There are some fundamental differences between them though so I think its interesting to study both!
Apologies for the delay. I mention knees in quite a few of my videos but these 2 would be a good place to start: ua-cam.com/video/qSUVxyG7-1w/v-deo.html and ua-cam.com/video/bS9CFQ6rfQM/v-deo.html If you have any specific questions, drop me a line and I'll do my best to help!
Hi and thank you for creating these helpful videos - agree with previous comments though that the speed at which you talk though each element once lying down 8n this one is far too quick to feel any substantial letting go. Will try your advanced version to see if allows for more pauses. Thanks again
Hi Jane, I've made a new 'Constructive Rest' video with a slower pace and a bit more depth. Hope you find it useful🙂 ua-cam.com/video/cPKGEGWqUFc/v-deo.html
Thank you! Am unable to sign up to your mailing list and have free access to the MP3 downloads. There seems to be something wrong with the sign up button.
Thanks for letting me know. There seems to be a problem with my website. I've got technical support on it! Will let you know when it's up and running again. Apologies for the inconvenience
Sorry for the delay replying! I just checked the link and it seems to work fine. The link takes you to the signup for my newsletter on my website which then gives access to all the free downloads. Here is the link: movementandposture.com/#signup
I did a lot of Alexander as part of my drama training, but haven't actively kept it up between jobs. I've developed excruciating pain in my arm and it's been suggested that this is originating in my neck. In order to unpinch the nerve a physio suggested I do semi supine work. I just followed your guide. Lying down aggravates the pain in my arm quite dramatically. Should I persist or could I be making it worse?
Thanks so much 🙏 Could a yoga block be used instead of paperbacks? I can’t figure out how many I need, as my posture is very poor (rounded shoulders, head forward). Any advice from you would be appreciated 🙏
Yoga blocks are often a bit too high for most people's necks. A folded towel can be quite good as it's still quite firm but you can adjust the height to find the best one for you. Also, as you learn to release the muscles in the front of your body, you may find that you need a lower support over time.
Sorry to hear you find walking so uncomfortable. There are a couple of videos on my channel about walking which I'll link to below. If you have any other questions, let me know! Improve Walking With A Simple Alexander Technique Exercise ua-cam.com/video/3_cb9RVbkEE/v-deo.html This is how to climb stairs without pain! | Alexander Technique ua-cam.com/video/39Gj5CvnfZQ/v-deo.html Walking Down Stairs or Hills Without Knee Pain | Alexander Technique ua-cam.com/video/qSUVxyG7-1w/v-deo.html Improve Walking Balance, Posture and Gait with the Alexander Technique ua-cam.com/video/AFDclV84Tfc/v-deo.html
The guided Audios tend to give me some anxiety. I feel like if you stopped for 5-10 seconds in between each direction, then I could process it and actually feel It. I noticed everyone who teaches CR talks non stop. Not trying to be mean but it just doesn’t work for me. But I have watched enough of these to guide myself through CR hopefully
Totally understand. This one is meant as an introduction. Most people don't have the attention span at the start to focus on each direction for more that a second or two so I had to compromise to make it accessible. Sorry it's causing you anxiety though! Have a try of this one: ua-cam.com/video/cPKGEGWqUFc/v-deo.html which is slower and more detailed. Hope it works better for you!
Hello Pete, thank you for your video's. I am a absolute beginner with much tension in my body. Body awareness is not so bad. My question... when I lay down in the wright position, I feel al lot of tension in my legs, especially in the left part of my body and my left leg. It is a bit shaking. Will this dissapear when I practice more often?
Hi Gea, When we first become aware of the amount of excess tension we are holding in ourselves and begin to move towards more freedom and balance , it is very common to experience shaking and twitching in the muscles. The stronger the previous habit is, often the more difficult it is for the body to let go of the tension that it thought it needed. When I'm teaching and students experience that kind of shaking, I always say that it is positive and a sign of change starting. If you didn't notice anything, it would probably mean that your awareness isn't sensitive enough yet to start the process of change. After a while, the shaking and feeling of tension will stop as you realise what you were doing that was causing it. That said, if you feel that you are struggling to get the legs to release, you could experiment with moving your feet closer in towards your body or slightly further apart. It might also be worth having a go at the other 2 constructive rest videos on this channel as sometimes just hearing slightly different instructions can help you to work out how to let go more. ua-cam.com/video/cPKGEGWqUFc/v-deo.html ua-cam.com/video/xxsqjt2O0ts/v-deo.html Hope that makes sense! All the best, Pete
Hi Nicola, Yes. This technique is really effective for FHP as it allows yourself to get used to the head being back in a more natural alignment. I do also have a video aimed specifically at this problem which might be worth checking out: Fix Forward Head Posture & Computer Neck Strain | Alexander Technique youtube.com/watch?v= -FkVFBuAtBM All the best!
A very good question. The books give a firm surface so you can really feel the support under the head. This helps you to learn how to fully release the weight of the head into the support. It's much more difficult using something soft like a pillow. For the same reason, we recommend people to lay down on a firm surface rather than on a bed when doing constructive rest.
That doesn't sound ideal! It could be that the floor is a bit hard, a bit more padding might help. I would also try adjusting the angle of the elbows by resting your hands on different bits of your body to see whether that makes any difference. If that doesn't help, it could be a lack of flexibility in your shoulders so you could try resting each elbow on something to raise them up and reduce the stretch. If none of that works, leave another comment and I'll have another think! 🙂
Thank you for this - should the limit for this exercise be set at 7 minutes or should I do this for longer? Also, is there benefit for doing this more than once a day?
You get the most out of it if you can be consistent. If you can find a way of fitting it into your life twice a day then that's even better! Once you've got the hang of this video then I would recommend using the slightly longer, more in-depth video: ua-cam.com/video/cPKGEGWqUFc/v-deo.html. For me, 10-15 minutes is a good length of time to really make changes to yourself but at the beginning, it can be hard to concentrate for that long. Hope that helps!
Thank you ever so much Pete@@MovementandPosture. I've been doing about 7 minutes every day for the last 3-4 weeks and despite being super skeptical I genuinely feel much better after each session. I have a history of back problems and together with some core strenghtening excercises I feel that this is massively contributing to my recovery. Keep up the good work!
@@hiltonjonesltd-charteredce8831 that's great to hear! It's always a combination of approaches that help with recovery from chronic pain and scepticism is very important!. Hope you continue to improve
Unfortunately my back problems seems to be 3 herniated discs, 2 of which are pressing on the nerves causing pain and preventing me from walking more than 15 minutes. After a couple of months the pain is starting to subside and I am coming back to this form of treatment. Is there a risk of harm?
When I relax my legs flop apart, does that matter? If I try to keep them pointing directly upwards I feel tension in my legs...especially at the moment because they are tending to spasm.
The idea of this type of procedure is to challenge the habits that you have in holding tension in your body. It's like re-calibrating yourself so that you can find a better resting state. You are looking for a way to keep the knees pointing up to the ceiling without gripping in you hips. This will mean that the legs will be connecting better into the back muscles. One thing that you can try is moving your feet slightly further apart and then see if that makes it easier to stabilise the legs without gripping the hips. Another thing to consider is why are the knees falling outwards and not inwards? Maybe there is an active pulling outwards in the legs that you haven't been aware of. If you think of allowing your knees to fall in together and then slowly bring them back outwards into pointing straight up, you may find that helps to achieve a better balance. Also, have a go at the other 2 constructive rest videos on my channel ua-cam.com/video/RSfxTO7EAyo/v-deo.html and ua-cam.com/video/cPKGEGWqUFc/v-deo.html As sometimes just hearing the instructions in a different way can help. all the best,Pete
Do you have any advice for flat back issues? My lumbar spine has lost its lordotic curve and is causing me issues. Muscle imbalance of some kind I assume.
Hi Darrel, it all depends on why your back has lost it's lumbar curve. Make sure you rule out any medical problems first but if its just a posture/body use problem then it is likely to be a combination of the pelvis being pushed backwards when sitting and the muscles in the front of the body pulling you downwards. I would advise trying some of the videos on this channel to improve sitting such as: ua-cam.com/video/ZKwyfMvoRNE/v-deo.html Doing regular constructive rest will also help to restore the lumbar curve as it gives your back a chance to reset if your posture isn't great when standing and sitting. Just remember to keep your feet flat and your knees pointing up because if your legs are not bent, it can tend to over straighten the lumbar curve.
@@MovementandPosture I'll check that link, thank you! I know I have or had a bulge at l4/l5 which has likely led to muscle spasm and back, pelvic, hip tightness. I'm able to do most things now, no tweaks but I still have a lot of soreness and tightness, I work in it daily...
@@darrelnantais8174 If you have injured an intervertebral disc, it can cause all kinds of tightening and stiffening throughout the back and hips as the body will try to protect the injured area. Fortunately, the disc injury usually heals within a couple of months but then it is a great idea to improve the coordination and reduce tension levels around that area. Best wishes for your recovery.
This can be the most difficult bit. Watch that bit of the video carefully as it requires a bit of care to get up without undoing the good work you've done by laying down!
Sorry to hear that. You can try to use a blanket to make the ground a bit softer or only lay down for very short time and slowly build up. Definitely worth checking with a doctor though if you find it very painful, he may decide that this position isn't suitable if you have a specific medical condition. Hope you manage to reduce the pain!
Good question! Semi Supine describes the position of lying down with your feet flat and knees in the air. Constructive rest along with other terms such as 'active rest' or 'lying down work' are used to be more specific about it being an active mental process rather than just a position but all of these terms and others that some teachers use all mean the same thing as the benefit comes from thinking in an Alexander technique way whilst in the position. If you're having an Alexander technique lesson, the teacher may work with you in semi Supine position on a massage type table and that is usually called 'table work' Hope that is clear!
What causes the slight dizziness that comes from standing after the constructive rest? ?I know you said it's fairly common to feel that and sometimes I get it, sometimes not. Is it that you relax more?
I think it's most likely to do with changes in blood pressure resulting from the changes in muscle tension. May also be a different effect on the nervous system caused by the changing patterns of muscular tension. It is quite common in Alexander work when people first start but always improves with time. Definitely nothing too worry about, just a sign that you are being effective in making changes!
@@mutleyb Good🍽 point Andy. Also, make sure you're not hungry. I can definitely feel a bit dizzy if I've not eaten enough (although that is a very rare event!)
Nice walk through, I think the speed however is far too quick , there isn’t enough time to focus on the area you are talking about without it feeling rushed.
Thanks Jimmy. Yes, this one is just a quick introduction version. I'm going to make some more of these for more experienced people including some breathing and movement ideas etc. At the start though, a lot of people struggle to keep focus for long hence this shorter version.
Glad you found it relaxing! Try again when you're feeling more alert though and you may be able to release more tension without falling asleep which also feels great!
@@MovementandPosture hey man, I have a Lil request, I've been growing a small hunchback due to posture issues, being an expert can u guide me about how I can fix my 'slight prob 1 inch' hunchback and posture, can't stop feeling insecure with that back
@@titansmindset65 That's one of the main problems that people end up coming to Alexander Technique teachers for. The hunchback is usually caused by us contracting ourselves forwards, downwards and inwards towards all the stuff we do throughout the day (phone, computer, driving etc). Eventually, the back gets more and more of a hunch and it usually ends up becoming painful too. If this posture isn't reversed, it can actually start to damage the spine with the vertebrae and discs becoming misshapen. There are 2 things you can do. The first is to give your spine a chance to reset back to natural shape using this constructive rest procedure. As long as you follow the instructions about using books under the head, it will give your spine a proper rest. The 2nd thing (which is more difficult) is to work on stopping the habit of pulling yourself down into whatever you are doing. There are loads of videos on this channel to help with that. Try a few and see which ones work for you. Here's a few suggestions to get you started. Good luck! Forward Head Posture ua-cam.com/video/-FkVFBuAtBM/v-deo.html Sitting posture playlist ua-cam.com/play/PLhG2OhXbQc00ZapYePrR3Es3uQoKQ4-Qu.html
@@MovementandPosture tysm man, means alot, I am a student and crypto trader so yea, get hunched while reading books or using PC/phone one of my biggest problems, so the '2nd part' which you talked about is almost impossible for me to achieve as uhh idk how to explain it but hunching over is like an instinct at this point, nevertheless I'll go thorough as much as your videos as I can, thank you for being such a great help, if u ever get into crypto currencies and stuff hit me up, I'll teach u some basics and some of my Fav picks
@@titansmindset65 I know it seems difficult but just make small changes now and you'll be in a completely different place in years to come. Good luck with the crypto stuff too, hope you make a pot of money!!
There's also an 'Advanced' Version of this available with some guided movements if anyone fancies it! ua-cam.com/video/xxsqjt2O0ts/v-deo.html
And now a new talk through featuring a slower pace and more depth: ua-cam.com/video/cPKGEGWqUFc/v-deo.html
Did this for roughly 5 mins, and honestly before I started I felt stressed and had tension and after felt at ease and my stress had gone!
Awesome! That's great to hear. Thanks for the feedback!
Wow. I can’t explain how amazing and simple this is. Anxiety GONE. Tension GONE.
Awesome! Glad it helped!
I really enjoy this semi supine position, the tension just goes out of the body. I love doing this every day. Thank you.
So glad you find it useful!
Outstanding, thank you for sharing this valuable knowledge.
Glad it was helpful!
Also thank you for this much more detailed version. I had to modify due to extreme mobility issues. I do it on my bed as I cannot bend to the floor. I do go on my bed on all fours but modify again in order to lay down as my shoulders are painful. I have to report that this module is SO helpful as I feel fatigued from difficulty moving throughout the day. So whenever I feel a need to rest, I do this. I come out feeling better, more rested and less pain. Getting up I find it easier to stay on my back and grab my legs with my hands (gently because the shoulders are tender) and rock a time or two to sit up.
I also have been doing this at night and hadn't realized the elbows needed to be away from the body so my shoulders actually felt worse. When i did it correctly today with the elbows further away, my shoulders felt better. This is the only position that gives me relief from body pain.I am so grateful to have it. I am working through some of the other modules hoping to gradually restore full body functionality.
I'm really glad that you are finding this useful. Yes, having the elbows out to the side really takes the pressure off the shoulders as it encourages the muscles across the front of the shoulders and chest to release, for space to come back into the armpit area and for the arm to connect better into the back. The more time you spend working on this, the better it makes you feel! When you are ready, you may find that progressing to the version with some gentle movement might help you continue to improve: ua-cam.com/video/xxsqjt2O0ts/v-deo.html
If you have any questions, please let me know and I promise to reply more quickly!
Very good, thank you. I started off this morning in an unpleasant, frustrated mood and feel so much better.
Really glad to hear that it helped! Thanks for your feedback, much appreciated!
Thank you so much ! I have been a professional dancer all my life, and this excessive is magical for me, because in only 7 minutes I recover my balance, and the pain is gone. I wonder if you could include subtitles in Spanish. I have so many friends that would benefit from it!
Thanks so much for the comment and really glad you found it useful! I think that UA-cam automatically makes Spanish subtitles. Can you not choose Spanish on the player?
Thank you for caring about other people! As a healthcare provider I know that thanks is enough, but when the bills come-due it doesn't feel like enough lol. Your help and love for others is amazing.
Thanks Jack!
Alexander Technique is very useful and Pete Robinson an excellent coach. Thank you, I love this video in particular "How to feel great in 7 minutes" and use it almost every day.
Thanks so much! Glad you find it useful! 🙂
Excellent videos and so informative and easy to follow. Thank you!
Thanks for your kind comment. Glad you like them!
Glad I discovered your channel & have been watching & learning from many of your lessons. Thank you!
Thanks so much. Lovely feedback. Glad you are finding them useful!
Wow that was relaxing. Very hard keeping eyes open
Glad it helped!
Hope you find this useful! Semi-supine/constructive rest has really helped me over the years and I'm excited to share it with you. It's like a reset switch for all the tension and stress you accumulate in your day. Give it a try and let me know whether it works for you too!
Used to do this every night in bed for years, and I felt great, but after an accident where I broke 2 bones in my spine, I stopped. I'm going to be doing it again thanks to you 😊
@@Chrissiesmile Sorry to hear about your accident!! Hope this helps. Also, try the longer version if you don't need the introduction in this video: ua-cam.com/video/cPKGEGWqUFc/v-deo.html
Will do this! Thankyou! Wonderful and so easy to listen to and understand! ❤
😊🙏
Excellent. Thank you,.
Thanks!
this is great! proper teaching on this subject
Thanks so much. Really appreciate your feedback!
Really helpful, i'll try and do it once a day.
Great. Hope you find it beneficial!
This is really great, thanks. Could we maybe see a video on wrist and arm posture when working at desk with a keyboard and mouse? Especially avoiding possible strain to RSI.
Thanks for the comments Toby! Great video idea. The video I uploaded this Sunday was about working at a desk so check that out if you haven't already:
ua-cam.com/video/HU6ZGvzBA98/v-deo.html
I like the idea of following that with a focus on arms and wrists so will work on that one for next Sunday. Cheers, Pete
Hi Toby, just uploaded the video you requested last week about avoiding RSI when using a computer. Hope you find it useful!
ua-cam.com/video/RMosTKyP58o/v-deo.html
Thanks again for the request, always good to know what topics people are interested in!
@@MovementandPosture wow! Amazing, thank you!
Very helpful thanks
Glad you found it useful!
Fabulous thank you
Thanks! Glad you liked it!
Excellent. I do think the pace could be slower, so I will now go to the new version you mention.
Thanks Magdalena! Hope you like the slower one too
Thanks for this! I'll start practising, and I'll check out the other vid now too :)
Thanks Tom! Hope you find the vids useful. Any questions, just leave a comment.
@@MovementandPosture Thanks so much :)
Thank you very much
You're very welcome!
Thanks You !
Very welcome!
Hi Pete, enjoyed the video, I would like a copy of the mp3 of this talk. The only comment I have is that I would love a much more slower talk through of the exercise so that it gives you time to reflect on what you are doing and experiencing. Many thanks Kairen
Hi Kairen, really glad you enjoyed the video. Follow the link in the description for the audio download.
I have also got 2 other constructive rest videos on the channel, both of which are slower and in more depth. Hope you like them!,
Here are the links.
ua-cam.com/video/cPKGEGWqUFc/v-deo.html
ua-cam.com/video/xxsqjt2O0ts/v-deo.html
Thank you. Clear and effective instruction.
Many thanks for your comment. Glad you like the video!
My excuse when the teacher caught me sleeping during class
😊
I wish the videos were longer
This one is a longer version. Hope you like it! ua-cam.com/video/cPKGEGWqUFc/v-deo.html
This one is a lot like Feldenkrais lessons. Is there documentation that this goes back before Moshe started teaching?
Yes, Moshe Feldenkrais studied with FM Alexander. I think in the end they argued but the influence of Alexander technique on Feldenkrais can be clearly seen. There are some fundamental differences between them though so I think its interesting to study both!
❤❤❤
👍Thank you. Do you have anything for knees?
Apologies for the delay. I mention knees in quite a few of my videos but these 2 would be a good place to start: ua-cam.com/video/qSUVxyG7-1w/v-deo.html and ua-cam.com/video/bS9CFQ6rfQM/v-deo.html
If you have any specific questions, drop me a line and I'll do my best to help!
Hi and thank you for creating these helpful videos - agree with previous comments though that the speed at which you talk though each element once lying down 8n this one is far too quick to feel any substantial letting go. Will try your advanced version to see if allows for more pauses. Thanks again
Thanks Jane, if after watching the advanced one you still feel that you would prefer a slower pace then let me know and I'll make a new one.
Hi Jane, I've made a new 'Constructive Rest' video with a slower pace and a bit more depth. Hope you find it useful🙂
ua-cam.com/video/cPKGEGWqUFc/v-deo.html
Thank you! Am unable to sign up to your mailing list and have free access to the MP3 downloads. There seems to be something wrong with the sign up button.
Thanks for letting me know. There seems to be a problem with my website. I've got technical support on it! Will let you know when it's up and running again. Apologies for the inconvenience
looking for the MP3 link but seems the link in comments is for something else? The link just goes to another youtube video....
Sorry for the delay replying! I just checked the link and it seems to work fine. The link takes you to the signup for my newsletter on my website which then gives access to all the free downloads. Here is the link: movementandposture.com/#signup
I did a lot of Alexander as part of my drama training, but haven't actively kept it up between jobs. I've developed excruciating pain in my arm and it's been suggested that this is originating in my neck. In order to unpinch the nerve a physio suggested I do semi supine work. I just followed your guide. Lying down aggravates the pain in my arm quite dramatically. Should I persist or could I be making it worse?
Thanks so much 🙏 Could a yoga block be used instead of paperbacks? I can’t figure out how many I need, as my posture is very poor (rounded shoulders, head forward). Any advice from you would be appreciated 🙏
Yoga blocks are often a bit too high for most people's necks. A folded towel can be quite good as it's still quite firm but you can adjust the height to find the best one for you. Also, as you learn to release the muscles in the front of your body, you may find that you need a lower support over time.
@@MovementandPosture Thank you so much for taking the time to advise me, Pete. Very much appreciated 🙏
hello, can you please share a video on how to walk correctly? I have back pains and pain in the joints while walking. thank you!!!
Sorry to hear you find walking so uncomfortable. There are a couple of videos on my channel about walking which I'll link to below. If you have any other questions, let me know!
Improve Walking With A Simple Alexander Technique Exercise ua-cam.com/video/3_cb9RVbkEE/v-deo.html
This is how to climb stairs without pain! | Alexander Technique ua-cam.com/video/39Gj5CvnfZQ/v-deo.html
Walking Down Stairs or Hills Without Knee Pain | Alexander Technique ua-cam.com/video/qSUVxyG7-1w/v-deo.html
Improve Walking Balance, Posture and Gait with the Alexander Technique ua-cam.com/video/AFDclV84Tfc/v-deo.html
Is it helpful for pseudo air hunger,
The guided Audios tend to give me some anxiety. I feel like if you stopped for 5-10 seconds in between each direction, then I could process it and actually feel
It. I noticed everyone who teaches CR talks non stop. Not trying to be mean but it just doesn’t work for me. But I have watched enough of these to guide myself through CR hopefully
Totally understand. This one is meant as an introduction. Most people don't have the attention span at the start to focus on each direction for more that a second or two so I had to compromise to make it accessible. Sorry it's causing you anxiety though! Have a try of this one: ua-cam.com/video/cPKGEGWqUFc/v-deo.html which is slower and more detailed. Hope it works better for you!
Hello Pete, thank you for your video's. I am a absolute beginner with much tension in my body. Body awareness is not so bad. My question... when I lay down in the wright position, I feel al lot of tension in my legs, especially in the left part of my body and my left leg. It is a bit shaking. Will this dissapear when I practice more often?
Hi Gea, When we first become aware of the amount of excess tension we are holding in ourselves and begin to move towards more freedom and balance , it is very common to experience shaking and twitching in the muscles. The stronger the previous habit is, often the more difficult it is for the body to let go of the tension that it thought it needed. When I'm teaching and students experience that kind of shaking, I always say that it is positive and a sign of change starting. If you didn't notice anything, it would probably mean that your awareness isn't sensitive enough yet to start the process of change. After a while, the shaking and feeling of tension will stop as you realise what you were doing that was causing it.
That said, if you feel that you are struggling to get the legs to release, you could experiment with moving your feet closer in towards your body or slightly further apart. It might also be worth having a go at the other 2 constructive rest videos on this channel as sometimes just hearing slightly different instructions can help you to work out how to let go more.
ua-cam.com/video/cPKGEGWqUFc/v-deo.html
ua-cam.com/video/xxsqjt2O0ts/v-deo.html
Hope that makes sense!
All the best,
Pete
@@MovementandPosture Thank you verry much, for your answer! I understand and I will practice
Does this help with forward head posture, thank you for these videos :)
Hi Nicola, Yes. This technique is really effective for FHP as it allows yourself to get used to the head being back in a more natural alignment.
I do also have a video aimed specifically at this problem which might be worth checking out:
Fix Forward Head Posture & Computer Neck Strain | Alexander Technique youtube.com/watch?v= -FkVFBuAtBM
All the best!
A quick question:
Why do you use books, not pillows?
A very good question. The books give a firm surface so you can really feel the support under the head. This helps you to learn how to fully release the weight of the head into the support. It's much more difficult using something soft like a pillow.
For the same reason, we recommend people to lay down on a firm surface rather than on a bed when doing constructive rest.
@@MovementandPosture Wow! So its really important. Thanks for the explanation!
@@radhynesh you're very welcome!
Is it normal to feel numbness from my elbows on the ground? I think it’s compressing my ulnar nerve 😅
That doesn't sound ideal! It could be that the floor is a bit hard, a bit more padding might help.
I would also try adjusting the angle of the elbows by resting your hands on different bits of your body to see whether that makes any difference.
If that doesn't help, it could be a lack of flexibility in your shoulders so you could try resting each elbow on something to raise them up and reduce the stretch.
If none of that works, leave another comment and I'll have another think! 🙂
Thank you for this - should the limit for this exercise be set at 7 minutes or should I do this for longer? Also, is there benefit for doing this more than once a day?
You get the most out of it if you can be consistent. If you can find a way of fitting it into your life twice a day then that's even better! Once you've got the hang of this video then I would recommend using the slightly longer, more in-depth video: ua-cam.com/video/cPKGEGWqUFc/v-deo.html. For me, 10-15 minutes is a good length of time to really make changes to yourself but at the beginning, it can be hard to concentrate for that long. Hope that helps!
Thank you ever so much Pete@@MovementandPosture. I've been doing about 7 minutes every day for the last 3-4 weeks and despite being super skeptical I genuinely feel much better after each session. I have a history of back problems and together with some core strenghtening excercises I feel that this is massively contributing to my recovery. Keep up the good work!
@@hiltonjonesltd-charteredce8831 that's great to hear! It's always a combination of approaches that help with recovery from chronic pain and scepticism is very important!. Hope you continue to improve
Unfortunately my back problems seems to be 3 herniated discs, 2 of which are pressing on the nerves causing pain and preventing me from walking more than 15 minutes. After a couple of months the pain is starting to subside and I am coming back to this form of treatment. Is there a risk of harm?
When I relax my legs flop apart, does that matter? If I try to keep them pointing directly upwards I feel tension in my legs...especially at the moment because they are tending to spasm.
The idea of this type of procedure is to challenge the habits that you have in holding tension in your body. It's like re-calibrating yourself so that you can find a better resting state. You are looking for a way to keep the knees pointing up to the ceiling without gripping in you hips. This will mean that the legs will be connecting better into the back muscles.
One thing that you can try is moving your feet slightly further apart and then see if that makes it easier to stabilise the legs without gripping the hips.
Another thing to consider is why are the knees falling outwards and not inwards? Maybe there is an active pulling outwards in the legs that you haven't been aware of. If you think of allowing your knees to fall in together and then slowly bring them back outwards into pointing straight up, you may find that helps to achieve a better balance.
Also, have a go at the other 2 constructive rest videos on my channel
ua-cam.com/video/RSfxTO7EAyo/v-deo.html
and
ua-cam.com/video/cPKGEGWqUFc/v-deo.html
As sometimes just hearing the instructions in a different way can help.
all the best,Pete
@@MovementandPosture will do. Even with floppy knees I find this one of the most effective things I've ever practised.
Do you have any advice for flat back issues? My lumbar spine has lost its lordotic curve and is causing me issues. Muscle imbalance of some kind I assume.
Hi Darrel, it all depends on why your back has lost it's lumbar curve. Make sure you rule out any medical problems first but if its just a posture/body use problem then it is likely to be a combination of the pelvis being pushed backwards when sitting and the muscles in the front of the body pulling you downwards.
I would advise trying some of the videos on this channel to improve sitting such as:
ua-cam.com/video/ZKwyfMvoRNE/v-deo.html
Doing regular constructive rest will also help to restore the lumbar curve as it gives your back a chance to reset if your posture isn't great when standing and sitting. Just remember to keep your feet flat and your knees pointing up because if your legs are not bent, it can tend to over straighten the lumbar curve.
@@MovementandPosture I'll check that link, thank you! I know I have or had a bulge at l4/l5 which has likely led to muscle spasm and back, pelvic, hip tightness. I'm able to do most things now, no tweaks but I still have a lot of soreness and tightness, I work in it daily...
@@darrelnantais8174 If you have injured an intervertebral disc, it can cause all kinds of tightening and stiffening throughout the back and hips as the body will try to protect the injured area. Fortunately, the disc injury usually heals within a couple of months but then it is a great idea to improve the coordination and reduce tension levels around that area. Best wishes for your recovery.
found this cause of rex orange county anybody else?
Getting up has been difficult for me.
This can be the most difficult bit. Watch that bit of the video carefully as it requires a bit of care to get up without undoing the good work you've done by laying down!
@@MovementandPosture look forward to next lesson, anew one tomorrow. ??
I was hoping for a healing , feel.
Thanks for sharing, tips that have helped people.
Do you know what you’re talking about tomorrow and do you have a time you upload , usually.
@@cinmac3 normally the video goes live at 10am UK time.
Today's video is another one about breathing!
I get even more lumbar spine pain in this position. What am I doing wrong?
Sorry to hear that. You can try to use a blanket to make the ground a bit softer or only lay down for very short time and slowly build up.
Definitely worth checking with a doctor though if you find it very painful, he may decide that this position isn't suitable if you have a specific medical condition.
Hope you manage to reduce the pain!
Is their much of a difference between semi supine and constructive rest?
Good question! Semi Supine describes the position of lying down with your feet flat and knees in the air.
Constructive rest along with other terms such as 'active rest' or 'lying down work' are used to be more specific about it being an active mental process rather than just a position but all of these terms and others that some teachers use all mean the same thing as the benefit comes from thinking in an Alexander technique way whilst in the position.
If you're having an Alexander technique lesson, the teacher may work with you in semi Supine position on a massage type table and that is usually called 'table work'
Hope that is clear!
What causes the slight dizziness that comes from standing after the constructive rest? ?I know you said it's fairly common to feel that and sometimes I get it, sometimes not. Is it that you relax more?
I think it's most likely to do with changes in blood pressure resulting from the changes in muscle tension. May also be a different effect on the nervous system caused by the changing patterns of muscular tension. It is quite common in Alexander work when people first start but always improves with time. Definitely nothing too worry about, just a sign that you are being effective in making changes!
I'd also say check that you are hydrated. I get this when I'm not hydrated.
@@mutleyb Good🍽 point Andy. Also, make sure you're not hungry. I can definitely feel a bit dizzy if I've not eaten enough (although that is a very rare event!)
Nice walk through, I think the speed however is far too quick , there isn’t enough time to focus on the area you are talking about without it feeling rushed.
Thanks Jimmy. Yes, this one is just a quick introduction version. I'm going to make some more of these for more experienced people including some breathing and movement ideas etc. At the start though, a lot of people struggle to keep focus for long hence this shorter version.
Hi Jimmy, Here's my latest 'Constructive Rest' Video which is much slower paced. Hope you find it useful!
ua-cam.com/video/cPKGEGWqUFc/v-deo.html
Yea I fell asleep.
Glad you found it relaxing! Try again when you're feeling more alert though and you may be able to release more tension without falling asleep which also feels great!
@@MovementandPosture hey man, I have a Lil request, I've been growing a small hunchback due to posture issues, being an expert can u guide me about how I can fix my 'slight prob 1 inch' hunchback and posture, can't stop feeling insecure with that back
@@titansmindset65 That's one of the main problems that people end up coming to Alexander Technique teachers for. The hunchback is usually caused by us contracting ourselves forwards, downwards and inwards towards all the stuff we do throughout the day (phone, computer, driving etc).
Eventually, the back gets more and more of a hunch and it usually ends up becoming painful too. If this posture isn't reversed, it can actually start to damage the spine with the vertebrae and discs becoming misshapen.
There are 2 things you can do. The first is to give your spine a chance to reset back to natural shape using this constructive rest procedure. As long as you follow the instructions about using books under the head, it will give your spine a proper rest.
The 2nd thing (which is more difficult) is to work on stopping the habit of pulling yourself down into whatever you are doing. There are loads of videos on this channel to help with that. Try a few and see which ones work for you. Here's a few suggestions to get you started. Good luck!
Forward Head Posture
ua-cam.com/video/-FkVFBuAtBM/v-deo.html
Sitting posture playlist
ua-cam.com/play/PLhG2OhXbQc00ZapYePrR3Es3uQoKQ4-Qu.html
@@MovementandPosture tysm man, means alot, I am a student and crypto trader so yea, get hunched while reading books or using PC/phone one of my biggest problems, so the '2nd part' which you talked about is almost impossible for me to achieve as uhh idk how to explain it but hunching over is like an instinct at this point, nevertheless I'll go thorough as much as your videos as I can, thank you for being such a great help, if u ever get into crypto currencies and stuff hit me up, I'll teach u some basics and some of my Fav picks
@@titansmindset65 I know it seems difficult but just make small changes now and you'll be in a completely different place in years to come. Good luck with the crypto stuff too, hope you make a pot of money!!
Really nice 👌 😍💋 💝💖❤️
Thanks Louis!
Get to it and dont talk too much!
There are timestamps so you can skip the intro if you want.