The neck – How much, or how little, should we think about it?

An AT teacher asked following question:
The neck has a central role in the Alexander Technique. How much, or how little, should we think about it?

This is my answer.

From the perspective of what the AT actually is, in my view, AT is about transforming the way of our postural control during movement and activities into something more efficient. Many people tend to fall into a state of using excessive muscle contraction (excess co-contraction) for postural control, and AT aims to correct this, shifting it towards a state of postural control with minimal muscle contraction.

When considered from this standpoint, excessive muscle contraction in the neck is just one part of the issue, and it is a reaction to how the head is supported. I believe that there are priorities higher than this because the way the head is supported is influenced by the condition of the body below it (the torso and legs).

In particular, excessive muscular contraction around the lower torso, which supports the base of the spine, is more significant, and the key here is the excessive contraction of the abdominal muscles. If the excess contraction of the abdominal muscles cannot be released, it is difficult to fully release the excessive contraction in the neck.

Another important aspect is whether the entire body is properly positioned over its base of support – whether the body’s center of gravity is located within an appropriate range over the base of support. If this is not achieved, releasing the neck’s excessive contraction will also be difficult.

These two factors take higher priority than “neck-free”. However, how the head is supported also plays a role in many activities. Naturally, the position of the head affects the overall balance, and if excessive contraction in the neck is left, one will inevitably feel discomfort in the back of the neck.

Considering these points, I recommend the following three elements to my clients as the “new primary control” for correcting postural control and making it more efficient:

1. Place the weight of the body on the base of support.
2. Consider how the head is supported (so as not to add excessive muscular contraction in the neck).
3. Exhale like sigh during movement (so as not to add excessive muscular contraction in the abdominal muscles).

Among these, I especially prioritize 1 and 3, as they relate to almost all actions. Focusing on just these two can help achieve a state where the entire body is in a “rested” or “placed” condition, which tends to lead to desirable results. This approach is especially effective for beginners, as they are more likely to feel the effects when starting with these two points.

However, controlling the head (and releasing excessive muscular contraction in the neck) is another key technique that many people overlook. Proper control of the head helps to achieve a better overall condition, making it an important skill. Especially for those who feel discomfort or pain in the neck, the ability to release excessive neck contraction becomes a necessary technique.