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.

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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.


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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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