Head Over Heels: Aligning Your Head, Neck & Shoulders for Better Movement
The human head weighs 10-12 lbs—about the size of a bowling ball. When properly aligned, the skeletal structure supports this weight efficiently, requiring minimal muscular effort. However, modern habits like staring at screens and slouching often lead to Forward Head Posture (FHP), where the head drifts forward past the spine, forcing the muscles of the neck, shoulders, and upper back to compensate for the increased load.
For every inch the head moves forward, the pressure on the cervical spine increases by 10 lbs. A 3-inch forward head posture can place 40 lbs of force on the neck and upper back—straining the spine, tightening surrounding muscles, and reducing the efficiency of breathing mechanics. When the head is misaligned, it compresses the diaphragms, limits rib mobility, and disrupts natural breath flow, often contributing to tension headaches, chronic neck pain, and nervous system dysregulation.
This two-hour clinic will explore the interplay between head and shoulder alignment, breath coordination, and postural integrity, offering tools to rebalance the diaphragms and restore fluid movement in the upper body. Through precise mobility exercises, breath training, and biomechanical refinements, you’ll learn how to:
Optimize shoulder function for strength, control, and injury prevention.
Refine head and neck alignment to reduce strain on the spine and improve posture.
Restore breathing efficiency by unlocking restrictions in the diaphragms and rib cage.
Recalibrate the body’s central axis for better balance, fluidity, and movement integration.
Improve overhead mechanics for pressing, hanging, and weight-bearing.
Alleviate tension headaches and fatigue by restoring natural breath flow and reducing unnecessary muscle tension.
By integrating better movement and breath coordination, you’ll build resilient strength, improve mobility, and restore ease to your practice.
Why These Clinics Matter
In most group classes, there isn’t time to address the finer details of how our bodies move. These clinics provide a focused space to dive into those details, offering education that supports all aspects of your movement, from sports and dance to daily activities. Think of it as upgrading the “software” for your body to better care for your “hardware.”
What Others Are Saying
"I was having bad pinching shoulder pain for months and tried everything I knew from my extensive movement education. It was limiting me from being able to dance and teach. One session with Leah and the pain was gone! Her expertise and level of detailed understanding of the body, alignment, and injury is incredible. Can’t recommend her highly enough."
About Leah Woods
My name is Leah (she/they), and I have been teaching full-time for 14 years. As a movement artist and educator, I am committed to cultivating accessibility, creativity, and joy through movement practice. My work integrates biomechanics, mobility training, and somatic principles developed through my M.F.A. in Dance and Performance from the University of Colorado, Boulder, where I specialized in the Alexander Technique, the Feldenkrais Method, and Body-Mind Centering.
My approach also draws on 9 years of study in the GYROTONIC® Expansion System, where I am certified as a GYROKINESIS® Pre-trainer and GYROTONIC® trainer, with specializations in the Jump Stretch Board, Gyrotoner, and Archway equipment. Additionally, my ongoing studies include Fighting Monkey mentorship, Marcello Palozzo's Human Movement Studies program, and influences from Tom Weksler, Ido Portal, and martial arts practices.
Having worked extensively with collegiate dancers, individuals managing chronic pain, and movers of all ages, I aim to bring nuance and clarity to movement education. My goal is to help you develop a sustainable relationship with movement that supports longevity, efficiency, and ease.