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New Gokhale Blog Post on Elongating the Neck in Side-Lying Position  

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Apollo
Reputable Member

https://gokhalemethod.com/blog/67445

To date, I've taught students to grasp a clump of hair at the base of the skull and pull backward and upward so as to elongate the neck and slide the head back along the pillow into a healthier configuration... When I sleep on my side, I usually sleep on just one pillow and place my forearm under the pillow to add a second layer of thickness. Recently I discovered that I could use that forearm to manipulate my head position and enhance the stretch of the back of my neck. By slightly extending my forearm, I was able to elongate my neck further. Using my arm beneath the pillow, I was easily able to manipulate the pillow to move my head where I wanted it to go — rotated forward and glided back. This without tensing a single muscle in my neck and getting a better result — more fine-tuned and with a stronger stretch if that’s what I want (I do). The head’s journey back was very smooth — the pillow provides a soft, cushioned interface, and almost creates the illusion someone is doing the maneuver to you.

When I try to sleep on my back in a chin-tuck position, my posterior tongue obstructs my breathing. I'm curious if sleeping on my side while using this maneuver to keep my neck elongated might be better for my airway. The post includes a short video demonstration.

 

Quote
Posted : 16/05/2019 5:42 pm
Roflcopters
Trusted Member
Posted by: Apollo

https://gokhalemethod.com/blog/67445

To date, I've taught students to grasp a clump of hair at the base of the skull and pull backward and upward so as to elongate the neck and slide the head back along the pillow into a healthier configuration... When I sleep on my side, I usually sleep on just one pillow and place my forearm under the pillow to add a second layer of thickness. Recently I discovered that I could use that forearm to manipulate my head position and enhance the stretch of the back of my neck. By slightly extending my forearm, I was able to elongate my neck further. Using my arm beneath the pillow, I was easily able to manipulate the pillow to move my head where I wanted it to go — rotated forward and glided back. This without tensing a single muscle in my neck and getting a better result — more fine-tuned and with a stronger stretch if that’s what I want (I do). The head’s journey back was very smooth — the pillow provides a soft, cushioned interface, and almost creates the illusion someone is doing the maneuver to you.

When I try to sleep on my back in a chin-tuck position, my posterior tongue obstructs my breathing. I'm curious if sleeping on my side while using this maneuver to keep my neck elongated might be better for my airway. The post includes a short video demonstration.

 

Do you feel it obstructs your breathing because it lacks space? What kind of malocclusion are you suffering from?

The problem with sleeping on your back while chin tucking is maybe you're not ready for it yet. Both body posture wise and occlusion wise. 

In my case i know i'm not. the only way i can sleep like that is if i sort of jut my lower jaw forward to it's natural position and let my tongue relax in the middle of my teeth, thus creating an under bite but space for the tongue. This pretty much proves that i need expansion in the upper jaw both lateraly and forward.

I think most people fail to realize that body posture is possibly more important, or at least it's for sure hand in hand with oral posture, when treating sleeping disorders and breathing problems.

 

 
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Posted : 16/05/2019 6:06 pm
Apollo
Reputable Member
Posted by: Roflcopters

Do you feel it obstructs your breathing because it lacks space? What kind of malocclusion are you suffering from?

The problem with sleeping on your back while chin tucking is maybe you're not ready for it yet. Both body posture wise and occlusion wise. 

In my case i know i'm not. the only way i can sleep like that is if i sort of jut my lower jaw forward to it's natural position and let my tongue relax in the middle of my teeth, thus creating an under bite but space for the tongue. This pretty much proves that i need expansion in the upper jaw both lateraly and forward.

I think most people fail to realize that body posture is possibly more important, or at least it's for sure hand in hand with oral posture, when treating sleeping disorders and breathing problems.

Yup, I'm in the same situation. Jutting my mandible forward opens my airway so that I can breathe freely with chin tuck posture. Although I have normal type I occlusion, I feel like my mandible is trapped behind a retruded maxilla. I confirmed this by experimenting with a mandibular advancement device and experienced drastic improvement in sleep quality. I just don't believe this is a sustainable solution. So I'm still trying to work out the best treatment plan. In the meantime, I think lying on my side allows me a very marginal improvement in my head and neck posture while sleeping without gravity contributing to my tongue falling back and blocking my breathing. I've tried Gokhale's suggestion in the blog post and I'm not sure that it's helping- probably because I'm not ready for that degree of chin tuck without advancing my mandible, even while on my side.

 
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Posted : 18/05/2019 11:27 pm
Abdulrahman
Reputable Member

Awesome find, thanks for sharing.

my story: http://www.aljabri.com/blog/my-story/

ReplyQuote
Posted : 21/05/2019 10:58 pm