6 Mckenzie Exercises for Neck Pain Relief

Back and neck pain are the most common problems encountered almost every person at one or other time in their life time. The McKenzie exercises were first introduced in the 1960s, developed by a physical therapist from New Zealand called Robin McKenzie.

Though much time has passed since introduction, the McKenzie exercises still remain the most efficient and practiced exercises for neck and back pain.

The McKenzie Method Neck Exercises should be performed only under the guidance of a fully trained McKenzie Practitioner! It is very important to note that these exercises should not be performed without consulting a McKenzie Practitioner first, as you should fully understand them before start doing.

Sitting Chin Tuck McKenzie Exercise for Neck Pain

• Sit straight with the gaze focus in the front.
• Now, without tilting the neck or head, push your chin downwards, as if you have a double chin.
• You will feel the stretch in the neck. Hold the position for a count of 10 and then release.
• You need to repeat this exercise 10 times, thrice a day.

Sitting Neck Extension McKenzie Exercise for Neck

As you have done the sitting chin tuck, you should proceed on to doing this exercise. The sitting neck extension should never be done without completing the sitting chin tuck beforehand. For this you need to start from the sitting chin tuck position. Then –

• Tilt the head backwards as far as possible. Make sure that you do not tilt your head forward after completing the sitting chin tuck.
• The face would be looking upwards, as if looking at the sky.
• Now in this backward tilted position, slightly turn your head right and left half inches.
• Repeatedly turn the head right and left, while trying to tilt it farther backwards.
• Return to the chin tuck position and repeat this exercise 10 times a day.

McKenzie Side Bending Exercise for Neck Pain

This exercise too will start from the chin tuck position. You need to –

• Keep the gaze straight forward and then bend the head sideways, so that the ear touches your shoulder.
• Hold the position for a few seconds and repeat on the opposite side.
• This exercise should be done for 10 times on each side and should be repeated thrice a day.

Neck Rotation McKenzie Exercise

Start with your chin tucked and then –

• Turn the head towards your left at first, without changing your gaze. Always have your gaze fixed in front of you.
• Feel the stretch and hold the position for a few seconds.
• Repeat on the other side.
• Neck rotation too should be done thrice a day, for 10 times on each side.

Neck Flexion McKenzie Exercise

Have your chin tucked in and then –

• Drop your head towards your chest.
• Raise your hands and interlock your finger at the back of your head in such a way that the elbows point downwards.
• The weight of the hands will put pressure on the head and help you feel the stretch at the back of your neck.
• The farther you push your head towards the chin, the greater stretch will be felt. This too should be repeated for 10 times, thrice a day.

Shoulder Shrugs McKenzie Exercises for Neck Pain

For this McKenzie exercise, start from the chin-tuck position and then –

• Then, slowly inhale and lift the shoulders close to the ears, as much as you can.
• Hold your breath for 10 seconds and exhale slowly.
• Return to the starting position and inhale again.
• Repeat 10 times for 3 times a day.

Returning to normal daily activities is prompted by the McKenzie exercises. However, if you cannot follow the methods or if you have some queries, you need to consult a McKenzie expert professional regarding how you should be doing these exercises and which of these would be more helpful for you.

Goal of McKenzie Exercises

The approach that is used for the McKenzie exercises or therapy is to "centralize" the pain of a patient to the back, by moving it away from the arms and legs. The theory behind this is that back pain is better tolerated than arm pain and leg pain. As the pain is centralized, it becomes easier to treat its source; rather than simply catering to its symptoms.

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[Thewestslope]

Excellent video.

Suggestions to newbies in pain.

Take the images as caricatures.

Do any and all stretching and rotations slowly and cautiously.

DO NOT fully stretch. Only stretch to the point that you feel some resistance, not pain.

If you are new to all this, have a hot shower before starting the exercises and stretches. One should always stretch when the muscles are warm.

FWIW, I do many of these exercises while hiking outdoors without even thinking about it. I also practice looking at my blind spots while driving.

[angiehenning]

These are not the typical McKenzie movements for treating dysfunction or derangement. This video is poorly done and gives a false sense of the McKenzie program, relations necessary in order to treat.

[katiescarlett]

It doesn’t show the exercises carefully done. A lot of the McKenzie exercises show using your hand to brace your neck., And in the attraction exercise, which is the number one exercise to put your hand on your chin.

[sukhendu]

DEAR SIR, I WOULD LIKE TO KNOW THAT THE PATIENTS WHO ARE SUFFERING FROM LOSS OF CERVICAL LORDOSIS CAN DO CHIN TUCK EXERCISE OR NOT.

[asifmomin]

Its important not to do few when you have acute pain and certainly not the side rotations or sky gazing maneuver... they may prove bad / unscientific . TC

[andreakaposi]

By inhalation at "Shoulder Shrugs Exercise" go blue arrows outwards, and by exhalation go blue arrows towards the nose... Interesting...

[ZeBeFruity]

can people really touch their ear to shoulder?

[maryanderson]

This video is crazy! If you need to do the McKenzie method you are in pain and the exercises are unrealistic. There is no way someone in pain could move their neck this well, I’m actually not sure a child could do this.

[dabeamer]

The words on the screen do NOT agree with the animation. I have no idea which one is right.

[LamontCranston]

Nobody's neck does that side stretch, unless their neck is broken!

[psdaengr]

The animation of the first exercize does NOT match the directions.

[healing]

So pain will be centralize at the back n then again we have to treat the pain of back🤔

[toychristopher]

I don't think that first one is right

[oldestyoutuber]

These are not McKenzie exersise, stretches shown in video are dangerous for neck