The neck's best thing: the importance of head support in Pilates.

A common question I get asked is, do I need to use the headrest or head cushion? This is usually from people who wish to correct a rounded posture or forward head, working on the assumption that lowering the headrest on the reformer will help straighten the upper back. After all, if the head is lower, surely the spine will lengthen too?

Unfortunately, that’s not what happens. For people with a naturally rounded upper back (which includes most of us to some degree), lowering the head doesn’t magically straighten the spine. Gravity and willpower alone won’t do the trick! Instead, the upper back stays as it is, but the head tilts back, forcing the neck into an extended position. This can feel uncomfortable and may lead to strain in the neck.

A headrest or head cushion doesn’t push the head forward or encourage forward head posture; it simply supports it in a more neutral position. If the upper back has more curvature, keeping the headrest too low can force the neck into extension, creating tension in the front of the neck and compression in the back. Raising the headrest slightly allows the head and neck to align more naturally with the spine, rather than tipping backward into an awkward position.

Try this - stand with your back against the wall. You can have your feet slightly away from the wall and a small bend in the knees. Lengthen your spine up against the wall. Now, does the back of your head naturally touch the wall? If it does (and I want to stress, that would be pretty rare), then you are one of the people who doesn’t need head support. Now, staying with your nose looking forward, move your skull backwards until it touches. Could you achieve this without your ribs moving away from the wall? How far back did you have to go? Did it feel natural? All the headrest or cushion does is bring the wall a couple of centimetres closer—it won't push your head forward. When we lift the hips, such as in shoulder bridge or short spine, the upper back rolls so that the cushion is no longer needed.

Real human posture isn’t perfectly straight—and that’s okay!

If you’re unsure, ask your teacher—we can help you find the right setup for you. Some people need a little more support and are in their best alignment when using an extra head cushion. Small details like this can make a big difference to how your body moves, so it’s always worth paying attention.