Learning the Alexander Technique can reduce your degree of head forward posture, and most students enjoy their lessons.


A simple google search with the term “effects of head forward posture” yields results that show a possible correlation between degree of forward displacement and pain in computer users; increased time spent sitting at a desk increasing instances of neck pain; and a decrease in respiratory efficiency. Read more here.

Measures show that the greater the forward displacement of the head increases the increases the weight sent through the neck. In a neutral position, the average human head weights 10-12 pounds; as the head moves forward, this weight increases drastically:

At 15 degrees, the head weighs 27 pounds

At 30 degrees, it increases to 40 pounds

At 45 degrees, it weighs 49 pounds

At 60 degrees, it exerts a force of 60 pounds on the cervical spine.

Read more here.

How Can Alexander Lessons Help?

Alexander lessons teach students how to reduce the inclination to shift head weight forward through a variety of skills and interventions.

On the behavioral side of things, students learn internal and external cues to reduce the forward shift of their head in activities of daily living, including sitting, standing, waling, computer use, and specialized activities (examples: knitting, playing an instrument, sports).

Judith Leibowitz, Founder (1964) and first Director of Training (1967-1981) at The American Center for the Alexander Technique had lessons with F. M. Alexander. During a panel discussion at the 1986 International Alexander Technique Congress in Stonybrook, NY, Judy shared that F. M. gave her the following verbal cues while using his hands on to guide her: “Allow the neck to be free, to allow the neck to move back and up, to allow the head to move forward and up… For many of us in the Alexander community, the phrase “to allow the neck to move back and up” is not part of the verbal directions we have learned, but the actual event of the neck moving back and up is something we all promote in the use of our hands.

On the intervention side, part of many Alexander lessons include time when the student is resting on her back on a table. Alexander Teachers call this table work. There are many skills that can be illustrated, taught and refined on the table, where the feeling of losing balance and falling is mostly eliminated.

Teachers attend to the release and lengthening of muscles coming from the torso to the skull on the table, and coach the student to allow a lengthening of the curve of the neck. When laying down, as the neck lengthens it moves down towards the table. If the student was oriented upright, this movement would be back in space.

All of the instruction is done with a quality of touch that most students find pleasant. Lessons also help students release tension and learn how to do that for themselves outside of lessons.

Aesthetically, an increased forward carriage of the neck and head is not as visually appealing as a more erect trunk/neck/head relationship.

Whatever your motivations - looks or health - reducing the degree to which you displace your head forward could be good for your health.