In four-legged animals it is easy to see the integrated working of the head, neck and back and how the limbs are co-ordinated around this 'central mechanism'.

During a course of Alexander lessons, your teacher may at some stage introduce you to the all fours position and crawling. These are helpful procedures in that they encourage the lengthening and widening of the back, and develop the co-ordination of the use of the limbs with the head, neck and back.

Basic all fours – ‘good use’

To benefit fully from this position, your head, neck and back need to be in line, and your weight evenly distributed over all four limbs. The joints in the arms and legs should be free to move.

All fours - 'misuse'

Common misuses are pulling the head back or allowing the head and neck to drop, letting the lower back sag, and locking the joints in the legs and arms.

All fours instructions

You can get into this position from lying down by rolling over on to your side, and then going on to all fours. Alternatively, you can start by kneeling, then move your bottom towards the heels, incline your head and torso forwards, and 'walk' your hands in front until you are on all fours.

Take a moment to be conscious of your back in this position. You should be looking straight down at the floor, the heels of your hands should be directly below your shoulder joints and your knees below your hip joints. Because of the size of your 'bump' the knees may need to be a little wider apart. To get up from all fours, move your bottom back towards your heels and raise yourself into a kneeling position and then stand up.

Rocking and circling on all fours

In pregnancy we teach women how to rock backwards and forwards and also use a circling movement while on all fours. This is very good for alleviating backache. It eases out excessive tension in the lumbar spine and strengthens the back. During labour women instinctively use rocking and circling movements because it eases the pain. Physiologically they help the rotation and descent of the baby in the pelvis.

Once on all fours, check that the head, neck and back are in alignment and that the back is neither arched nor hollowed. The wrists, elbows and shoulders, and ankles, knees and hips should be freely movable.

For rocking, pivot at the knees and the wrists, allowing the head and torso to move backwards and forwards over the limbs. For circling, again pivot at the knees and wrists, but allow the torso to move forwards with the crown of the head leading, then move to the side, then backwards, then to the other side, until you have described a full circle. During contractions this circling movement can be gentle or more vigorous if the pain is intense.

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Women’s health