Cervical Spine Retraction & Extension - McKenzie Exercise for Neck

Cervical Spine Retraction & Extension – McKenzie Exercise for Neck

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The Cervical Spine Retraction & Extension is an effective exercise to treat neck pain. This video tutorial is courtesy of Release Physical Therapy Washington DC. All rights reserved. For more videos, tips and resources visit, https://www.releasept.com.

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.

For more videos check out Release Physical Therapy Washington DC’s blog, https://www.releasept.com/blog.


Recommended Article:

A Simple But Effective Program To Lose Fat After 40, 50 and Above

Exercise can play a major role in helping you to lose weight. However, a lot of people lose interest and stop exercising altogether when they are not properly motivated. By seeking out an exercise that is fun for you, you can turn your workout from a chore into a leisure activity. The following article contains tips that will help you.


Too many people work out in complete silence. How boring! Music will help you pick up the pace. It provides a rhythm to coordinate your movements and boosts your energy levels. Your workout will be more fun and enjoyable if you use this to take your mind off of it.


Exercising can become a lot more fun when you do it with your friends. Fool yourself into forgetting you are exercising by striking up a fun and engaging conversation with your fitness partner. You will be pleased at how much you will enjoy exercising when you do it with a friend.


To keep your fitness routine stimulating, try a workout based on a video game. Playing a game is another great option that makes you forget about how tired you are while working out. By concentrating on the game, you will not notice that your body is actually getting a workout. When you are distracted, you do not feel as tired and are free to keep on working out.


If you look and feel good in your exercise clothes, your desire to workout and achieve your fitness goals will be greatly enhanced. You can find so many different styles and colors of workout clothes that are fun to wear. Take the time to pick out an outfit you absolutely love. This way, you’ll have a little extra motivation to head to the gym.


If you do not vary your exercise routines daily, it will not be long before you become bored. If you get bored with the same exercises, you won’t want to keep going, so you need to mix things up. Keeping yourself motivated is important. Once you halt your exercise program, or miss a few days of exercise because you’ve become bored with the routine, you will find it difficult to start exercising again. You will have lost your motivated momentum.


Rewarding yourself for making progress is an excellent way to stay motivated as you work toward your fitness goals. Whether it be a scoop of your favorite ice cream or a pair of new earrings, your reward needs to be something you anticipate and appreciate so that you can stay motivated going forward. It doesn’t have to be especially extravagant. All you really need is just a little bit of recognition for the hard work to keep you going.


Make your exercise exciting. It does not need to be boring. There are a ton of ways you can make exercising a more enjoyable activity. Keep the following in mind when you plan your workout regimen.

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Dr. Mary Lee Vance
Dr. Mary Lee Vance
specializes in diet and weight management. He is associate professor of health, behavior, and society at the JHKs Bloomberg School of Public Health, with joint appointments in medicine and human nutrition.

1 Comment

  1. Potencial says:

    Great explanations throughout  the movement pattern !

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