Wall Work is a seemingly simple procedure that is used in other disciplines. However it is the way that it is performed, that’s the most important aspect of using it in Alexander work. This procedure may be used in lessons and it is an activity that pupils can use to work on themselves at home.

Moving With Awareness

The pupil leans against a smooth flat surface, bends the knees and slides down the wall with awareness. After noticing any changes in themselves whilst doing this, they straighten their legs to come back up, again with awareness. This is not performed umpteen times as an exercise to strengthen the legs. Using the procedure even just once or twice freely, in an aware, unforced, lengthening manner, is more valuable to you. Once you can perform this procedure with ease and without distortion, then it might be interesting to increase the amount you perform it.

Use Wall Work to understand your habits

You can use Wall work to learn about what is going on in your body, whilst standing and then whilst moving, so that you can:

Begin to develop your awareness of your habits and patterns of use and mis-use
Learn to inhibit any urge to rush into performing an action without thought
Learn to inhibit habits of tension and distortion
Give yourself directions during an activity, so you can bring about changes in your Use and the way you perform the procedure

You can find more information about how to use Wall Work.

The wall work procedure has also been adapted in order to help people perform a squat. This moves into the realm of applying the Alexander Technique to another discipline. The procedure can also be performed with the back against a gym ball, which can then roll up and down the wall, supporting the pupil’s back during the procedure. This is described in some detail in:

Master the Art of Working Out ~ Malcolm Balk and Andrew Shields ~ p92