Most relieving neck pain exercise! Cervical Spine Retraction & Extension - Mckenzie Method

In this video, we go over the cervical retraction and extension exercise. This is an end range loading exercise designed to help patients centralize, reduce, and eliminate their neck and upper back pain. This video is intended as an educational tool for patients who have been evaluated and prescribed this specific exercise. Typical prescription includes performing this exercise regularly throughout the day, as much as 10-15 times every 2 hours.

For more information or to set up an appointment or telehealth session, visit our website at

If this exercise causes you pain, be sure to check out our video on pain during movement and how to decide when to stop and when to continue

It is important to realize that every back, neck, and joint pain case is unique. What may be relieving to one patient can make another much worse.

[Stockfish]

Oh wow i struggled with neck problems for years and this one excercise gave imediate relief. Absolutely incredible. So greatfull. Feeling imense stretch in the anterior shoulder aswell. Probably because its tight. For years ive spent thousands and many methods. Nothing gave the same relief as this. Im just amazed.

[whatsupero]

2 months ago I was at this wrestling workout. We were doing bumps(basically fell on our back)and ever since then I've been having this neck pain. I feel it from time to time, when I warm up my neck I feel it when I jump from higher ground. Maybe I feel it the most when I lean my head left and right. I'm definetly going to try this exercise!

[doors]

What muscles should we visualize engaging for the chin tuck/ cervical retraction? Also what muscles should we be using using for neck extension to lift up and return to normal? Thanks a lot.

[stephaniefoster]

Would this help dizziness and tightness in c1? I have been to multiple physical therapists and this is what they tell me but haven't ever shown me this stretch before.

[ralphdelio]

Thanks for this video! Somehow hurt, my upper cervical carrying a heavy box over my shoulder

Anyway, I commented to complement your really cool Chicago flag logo. At least that’s what it reminded me of.

[drwaelalqasm]

Can u do this if u have disc prolapse?

[igorbozic]

HI I have a question! I have a herniated disk in neck Can I do this exercise? Thank you in advance.

[parveennayar]

I experience pain on the back side of my neck and it's base when leaning my head backwards...and also when flexing my head down touching my chin on chest....Is it because of the tightness of my trap muscles? I feel a lot of pain whenever I lay down on my back too...

[worldview]

My doc. told me never to lean my head backwards with my cervical radiculopathy condition

[annap]

If all your scalenes are tight will this help or aggravate the problem?