How to Lengthen the Spine

Inner Space Version

Happy Sunday!

I’m not sure what’s in the air these days, but I’ve been feeling bone tired this weekend. It could be the weather, but I have a feeling it’s the result of allowing a greater depth of quiet in myself. This sensation of fatigue was preceded by a full day of the munchies.

In my experience, such things are pretty normal when you practice the Alexander Technique. I’m sure that from the outside, I just look like a guy that’s sitting in a chair and walking around, but loads of stuff (and things) are feeling VERY different these days. If I had to guess, I’d say this wave of weirdness will pass in a day or so and then things will feel normal for a while.

If something like this happens to you, that’s perfectly normal and an expected part of the process of change from learning the Alexander Technique. Don’t freak out!

Lengthening the Spine

Allow the neck to be free,

So that the head may balance forward and up

So that the spine may lengthen and the back widen

I’m back with a little drawing to help you better understand the meaning of FM Alexander’s directions. Today, I’m sharing an image I think about when kinesthetically sensing the length of my spine. Rather than thinking about the outside of my spine, this drawing should help you think about the Inner Space of your torso.

Drawing Notes

The yellow arrows mark the release of the top and bottom of the spine. I don’t want you to actively try and pull your spine in these directions, but you may be able to sense the top and bottom releasing tension if you quietly think about these areas. I’ve written pieces on the release of the top of the spine in the past. For the base of the spine, this post has a good reference image. Try them one at a time.

The green dome around the top of the skull is there to remind you of the alignment and balance of the head. If the head is too far forward or shoved backwards, you will find it tricky to release the spine. You don’t need your head to balance atop the spine perfectly in the beginning, but care should be taken that the right ear isn’t dropping in to the shoulder like you’re living on your 80s phone. A reasonable midline balance will help and a mirror is your friend here.

The red lines mark the inner space of the torso. In order to help you lengthen the spine, it can be very helpful to feel this middle space. The largest of the red spaces can help you feel the support at the front of the spine. When this space feels like a crushed coke can we tend to feel pretty poo. I would suggest during your next lie down that you imagine softening running the channel of this red zone.

Experiment Time

When imagining the softening of the red zone, a reasonable sense of width is required. Sometimes The red zone should be as wide as your spine is. For fun, I will sometimes imagine my spine being 4-6 inches wide. With this unrealistic width, I feel my entire rib cage lock up instantly. Something in the 1-2 inch range tends to feel like it gives my spine a nice release. I suggest that you try these two widths out for yourself and see if they give you a similar result.

I have left out the widening of the torso in today’s article, so do forgive me for not guiding you further. Stay tuned for more on that front in the coming weeks!

Get In Touch

Thanks for reading “The Use of the Mirror“! If you’re in NYC, you may learn more about my private teaching practice at johndalto.com.

If you’d like to book any lesson time with me, you can find my booking link here.