Teachers of the Alexander Technique wish that their pupils have at least six to ten lessons. They are keen to give their pupils experiences of movement without effort - commonly using sitting and standing as the means. With due attention to the head, neck and back (HNB) relationship, movement can be performed without unnecessary tension and the experience is of unusual ease and lightness.
Many doctors and chiropractors are recommending the Alexander Technique to their patients for a longer term solution to their problems. Drawbacks are that lessons are on a one-to-one basis and consequently a course of them is costly. The Technique is unfortunately not acknowledged by medical aid schemes.
In general, think of "carrying the head", like it was served on a platter!
Note any general tendencies always to look downwards, or upwards.
Rest your spine regularly by lying flat on a floor with your knees up and your head on a book.