I’ve heard people with “forward head posture” tell me they’ve tried to remedy this issue by sleeping on their back without a pillow. This is a BAD IDEA. The simple reason (aside from the new pain they report) is that years of “forward head posture” compresses the cervical spine in an exaggerated curve; going without a pillow doesn’t un-do this compression, and leaving this mal-positioned head without support only strains the numerous delicate muscles of the throat (and causes a host of other strains).
The phrase “forward head posture” is commonly used to describe a postural imbalance where the head is carried forward in relation to the torso. What the Alexander Technique distinguishes is that, in fact, the head is tipped BACKWARDS in relation to its balance point on the spine; it may be forward from where it “ought” to be, but in order for this poor soul to see straight ahead, s/he has actually tipped the head backwards to compensate for a PULL DOWN in the cervical spine – and, in fact, a pull down in the entire torso (see how the tail is tucked and the guts are squished?).
I can appreciate the intention behind typical recommendations like these: “strengthen weak neck muscles” with chin tucks, “open the chest” with shoulder blade squeezes, and “think of a string pulling your neck into length.”
But squeezing the shoulder blades together doesn’t open a narrowed chest, it squeezes back muscles. Tucking the chin (from this position) pressurizes the throat and cervical spine. Stretching the back of the neck doesn’t release the downward pull of the very strong sternocleidomastoid muscle, which is shortened after a lifetime of sitting (in poorly designed chairs/cars/seating of all kinds), feeling pressured to “get things done”, and an appalling lack of healthy movement.
The relationship between head, neck, torso, and arms is d-e-l-i-c-a-t-e. Years of misuse and shortened muscles cannot be undone by going without a pillow or forcefully tucking your chin; that just causes more pain. It IS possible to change “forward head posture”, but it takes a comprehensive approach to learn how to STOP DOING all the bad habits that created this mess.
The classic Constructive Rest practice supports the head and allows a lengthening in the entire torso. Releasing tension across the chest by learning a new way to move the arms, freeing up the hip joints so the legs and pelvis can provide support and stability, activating the organs to support the length of the spine and width of the torso, clarifying an understanding (and experience) of how the body is designed to move and balance… These are the tactics I’ve employed to alter my own postural habits, but first and foremost they came from a willingness to question my mental and emotional attitudes that created pressure and interfered with the natural buoyancy and support structure of my body.
In the collage below, you see me at age 25 (blacksmithing and playing guitar), with noticeable head-forward posture, including hunched shoulders. If you draw a line along the arc of my neck through my head, you’ll see that the curve angles forward and DOWN. On the bottom right of the collage, you’ll see me at 41 — looking down, but the arc of my neck is forward and UP, and my shoulders are no longer hunched up.