Primary Goal
Promote relaxation and recovery
PROTOCOL OVERVIEW
Recovery & Reset (Off-Wall)
System
Recovery / autonomic down-regulation
Target
Nervous-system arousal and unnecessary muscle tension
Duration
~5–15 min
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When
- After training
- On rest or recovery days
- In the evening or before sleep
- Whenever you feel unusually tense or unable to relax
Starting position
- Lie comfortably on your back
- Allow the pelvis to rest in a slightly tucked, relaxed position
- On a hard surface, elevate the legs or support them on a chair/couch if this helps the lower back relax
- On a soft bed or couch, a pillow under the knees may be enough, and leg elevation is optional
- Let the arms rest comfortably and support the head if needed
Execution
- Breathe slowly and calmly.
- Begin a gradual body scan, noticing areas of unnecessary tension.
- With each exhale, allow the body to become heavier and let tense areas soften.
- Keep the jaw, neck, shoulders, trunk, pelvis, and legs relaxed; do not actively stretch or brace.
- Continue scanning the body and return attention to areas that still feel tense.
- After a few minutes, once overall tension has decreased, add a very light connection between the pelvis and scapula without increasing effort.
Dosage
- 5–15 minutes
- 1–2× daily as needed
Important
- This should feel calm and effortless
- If it feels uneventful, that is usually a good sign
- This is not a strength exercise
Expected Effects
- Reduced perceived tension
- Lower unnecessary muscle tone
- Calmer breathing
- Improved sense of relaxation
- Easier transition into recovery and sleep
- Less residual stiffness after hard training
- Improved sense of whole-body relaxation and connection
Video Demonstration
This video demonstrates the Alexander Technique ‘Constructive Rest,’ which uses a similar supported lying position, relaxed breathing, and body awareness to reduce unnecessary tension and promote recovery. It is not the Shoulder–Pelvis Reset protocol itself, but it provides a useful visual reference for the general position and relaxation approach used here.