Cervical Spine Retraction & Extension - McKenzie Exercise for Neck

1) Sitting or standing in erect posture, begin by pulling the chin back strongly.

TIP: Imagine your head is on drawer sliders and your pulling the drawer straight back. To properly retract, you should feel as if you’re giving yourself a double chin.

2) Maintain this position while slowly and gently tilting your head back as if to look up. Sustain this extension for 1 to 2 seconds.

3) Return to the retracted position before relaxing to neutral. Repeat the movement of retraction and extension in a rhythmical way, aiming to move further backward with each repetition.

TIP: Do not allow your chin to drop to your chest.

WARNING: If the movement provokes dizziness or pain radiating to the arm, do not continue the exercise.