McKenzie Exercises- Cervical Retraction in Sitting

Tom Willemann of Apex Orthopedic Rehabilitation in Paramus, New Jersey, teaches you the most effective exercise to ease neck and arm pain. This simple exercise called a cervical retraction is one of the exercises you may be given to help ease neck, upper back , shoulder blade, arm, forearm, and hand pain after a McKenzie mechanical examination. It should also be given after a proper assessment from a qualified McKenzie Practitioner, to ensure it is appropriate for your condition and that you understand the expected symptom response.
Symptoms should be improve after 10 repetitions if it is the correct exercise. The cervical retraction in sitting is the most common neck exercise I recommend but by no means the only exercise used to treat neck, upper back and arm pain. If your pain is made worse at any time stop the exercise.

[tootstoyou]

This fixed my tinnitus…. Amazing. Pay attention to what he says. At least 10 times, every two hours for the first two or three days. And then afterwards let it become a way of life. Not every two hours but several times every day. It’s the McKenzie method of physiotherapy.

[smileybear]

Just started seeing a PT who specializes in this protocol. This is the first exercise he started me with. 👍🏼
Like you said, he recommended getting up from sitting every 30 minutes and doing 15 reps of these every 30 minutes as well. Also, just being aware of your posture throughout the day is a plus. It is my hope that this McKenzie protocol gets me out of my chronic pain once and for all because I certainly do NOT want surgery, like many people say to do. No way! Surgery = ABSOLUTE LAST RESORT

[siddharthorthophysiohospit]

Very good exercise for cervical redicular pain

[apexmovebetter]

The goal of this exercise is to restore range of motion and reduce or eliminate neck and arm pain. A physical therapist or chiropractor can help you perform this exercise correctly and provide hands on care if you still have range of motion limitations, poor posture or pain. I hope this helps answer your question! Please share with friends and family with neck, shoulder or arm pain.

[chamade]

What do you think of the chin tuck variant where you mostly just tuck the chin in without translating the head back? moving the head back causes pain for me.

[meglji]

Thanks. It really helped my neck pain. But whenever I do this, i feel /hear a cracking sound in my neck . Is it bad? Thanks .

[redandblack]

Is this an exercise that helps pain by building up some strength?

[KuldeepSingh-hbxy]

Please sir Suggest me exercise for cervical retrolisthesis

[metroalphie]

How many reps and how many times a day is a good guideline for this movement? Thank you

[Flashbax]

Tom, I have an unusual story. My tinnitus started a year ago immediately after a neck massage by one of those home massage devices with mechanical rollers. Thoroughly checked out and no cause found. The massage did something but no one knows what. It is possibly likened to a whiplash patient which is more common. PT and chiro has no effect. Just wondering if you have come across a similar story before and heard of any positive experiences with a certain treatment. Cheers.

[IshankaWeerasekara]

Does this help with severe neck spasm (10/10 pain)

[kishorekumar]

Hello sir, I have tinnitus right ear. Can this exercise help me

[irene_stay_fit]

I feel the pain radiating up my arm? How is that good if I’m in pain?

[JadeM-el]

What am doing wrong like why is it so hard to tell if I’m doing this right?? It’s just making my spine hurt more attempting it so I feel like I’m not

[yourgoogle]

Is this enough for a good neck posture or is a chiropractor necessary?

[Garuda]

She seems to protract after each retraction and you did not correct her

[WillWinterz]

I experience numbness and tingling in my left arm. Can this be caused by the pain I feel in my cervical disc ?