Don’t let the simplicity of this exercise underplay it’s effectiveness. Laying in the semi-supine position, see the picture below, has many benefits. Generally it can help improve posture, reduce tension and aid relaxation. Ideally you should aim to be in this position for 15 to 20 minutes a day, however a few minutes could be beneficial.
Lay on the floor, somewhere you feel comfortable. Either with a pillow, or a book under your head. You should support your head on something which allows your neck to lay in a straight line with the rest of your spine. Lay down with the head supported and your knees bent, try and have your knees about hip width apart.
When its time to get up. Bring your knees together, and allow both knees to drop to one side and then the other. Do this a few times to each side to gently mobilise your spine. Then finally drop your knees to one side, so that you roll onto your side, and then push yourself up to sitting from this position. Take it steady as you get up to standing again.
- It can help maintain good alignment in your spine.
- Good alignment helps to maintain good mobility.
- Laying in this position allows the discs to “plump up”. So where they get squashed in an upright position. This exercise allows fluid to re-enter the disc, and nourish it.
- It gives you time to yourself to switch off and relax.
- It gives you an opportunity to think about your breathing, trying to adopt full, regular and relaxed breathing.