Infopage - Relaxation
 If you are going to learn how to speak well the first thing you need to learn is to relax. Negative tension will affect your breathing and tension in the shoulder, throat, neck and jaw area will restrict the air passage through the larynx. Always do the following exercises gently – it is not “keep-fit”! Do be sensible if you know you have any physical problems such as a bad back. Only do what your physical condition can accommodate. Begin standing in the centred position: You should be standing with feet slightly apart, directly beneath your hip bones. Your spine should be properly aligned, but this does not mean with your shoulders back and your chest out – I don’t care what your PE teacher said! In that position your spine is dangerously out of alignment and your rib cage is raised into a position that severely restricts your breathing capacity.
Imagine that you have a tail and it is pointing straight down towards the floor. Do not pull in the stomach muscles or tilt the pelvis forward. Also imagine there is an invisible thread attached to the top of your head, towards the back and it is being pulled upwards by an invisible hand. Do not let your shoulders creep upwards – they don’t belong up by your ears! Your arms should hang slightly forward from the shoulder
Arms
§ Stretch arms out to the sides, then stretch up, then shake them out.
§ Lift and drop shoulders several times. Circle shoulders forward 3 times, then back 3 times.
§ Circle right arm clockwise as if throwing a ball underarm. Return arm to rest without placing shoulder. Repeat with left arm. Let the swing go through the whole body.
§ Stand straight, hands clasped behind back. Lift arms away from back and release. Allow shoulders to drop naturally.
Spine
§ Feet close together, undulate spine slowly.
§ Feet apart, knees slightly bent, slump spine, flopping over from the waist. Hang from the waist in that position for a moment or two with the top of the head pointing towards the floor and the arms hanging loose. Be aware of your spine gradually lengthening. You should feel that you can gradually hang further down. Then slowly come up through the spine, head last. Don’t place the shoulders.
§ On hands and knees, “hollow” and “hump” the spine alternately.
Back of Rib-cage and Upper Chest
§ Hug yourself with arms criss-crossed, reach for your shoulder-blades (gently) with your fingers. Keep shoulders released. Feet apart beneath hips & parallel.
§ Bend knees gradually, still hugging, flop over from the waist. Breathe deeply and feel your back open.
§ Still in position, take several unrushed breaths. § DON’T HOIST UP BY LIFING YOUR UPPER CHEST. If this happens place a hand there to still it.
§ Stand centred. Open your arms as if about to greet a long lost friend. Feel energy flow through your arms. Stay in position but drop shoulders and allow arms to return to sides. Note upper chest feels open and breath goes into the back.
Neck and Head Position
§ Let head drop down until the chin touches the chest. Keep the jaw free. Massage the back of the neck. Don’t tighten shoulders.
§ Swing the head gently across the chest from one shoulder to the other.
§ Lift the head till it feels balanced on top of the spine, not tucked in or pushed forward. Check for tension by feeling your throat with your hand. If your head is balanced it should feel relaxed. If you pull your head off balance by lifting your chin, you will feel that it becomes tense. If you pull your head in you will have no resonance and produce a “plumby” tone.
§ Let your head fall back gently, jaw free. Lift your head till it feels balanced at top of your spine. Let it drop gently from one side to the other.
§ Gently rotate your head and circle shoulders simultaneously.
Jaw
TREAT THE JAW GENTLY. Keep jaw movement circular. Move the whole face in a chewing action. Don’t swing the jaw from side to side (you’ll hear a nasty crack and experience intense pain!) Bunch the face up and release, letting muscles find their own position. Don’t replace them. Repeat several times.
§ Massage face and jaw hinges.
§ Smile and open jaw with smile in place to drop to accommodate width of 2 fingers.
§ Chew around for ten seconds – imagine you are chewing a really sticky toffee.
§ Yawn widely and stretch as if you had just woken up.
§ Open jaw, stretch out the tongue and flatten it against the chin, then let slide back into the mouth. Repeat several times.
Feet
§ Work barefoot or with light shoes to feel the floor.
§ With the ball of foot on the floor, rotate each ankle.
§ Plant both feet firmly on floor with your weight mainly balanced between the heel and the arch of the foot. Do not lurch forward onto the toes.
Knees
§ Stand and gently bounce knees. Return to stillness without locking or freezing them in tension. Feel in a state-of-readiness position. You should feel ready to spring into action from the knees.
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