Maximum rest for the spine.

A number of my voice students have been suffering from bad backs over the last couple of weeks and it's not always possible to get to a body-worker for help immediately, so I thought that now would be a good time to share this Alexander Technique exercise that I learnt from my  Alexander teacher in London.

Lay on the floor with your spine as straight as you can get it.  Rest your head on a couple of paperbacks so that the back of the neck has the opportunity to open and rest. Have your feet flat on the floor with your knees up. Position them so that your knees neither fall open or in on each other.  You should be able to hold them in this way and not engage your thigh or buttock muscles.

Put your hands on the fullest part of your belly with your fingertips just touching, elbows as wide as you can.  Imagine your back widening and flattening as you let your body sink into the floor.  After 20 minutes turn your head to one side and then slowly let your body follow, gradually coming up to all fours and hen upright.

If you can lay in this position for 20 minutes you should feel some real relief and if you do it regularly, only 10 minutes may be needed to feel the benefit.   Good luck!