Mckenzie retraction

Concept of this exercise comes from a physiotherapeutic method McKenzie. This method is effective against back pains, when the intervertebral discs are damaged, cervical spine pain, tingling in typical neurological involvement and other cases. Thanks to this exercise the pain intensity is lowered, the nerve irritation is transferred from the limbs towards the spine and there is also an increase in the movement range.


Goal of this exercise:

  • Relaxation of the neck muscles
  • Blockage automobilization in the cervical spine
  • Correction of a wrong posture
Default position
  • Sit on a chair and keep a straight posture
  • Keep your hands along your body, and look forward
Phase 1
  • Slowly move your chin backwards, as if you'd push it into your throat
  • Stretch your back up
  • Push your chin backwards as much as possible and remain in this position for 2-3 seconds, and breath evenly
  • Relax your chin and return back to the default position
Exercise video tutorial

Common mistakes

  • Lifting up the shoulders (towards ears)
  • Bending the neck forward/backward
  • Pushing head in opposite direction
  • Holding the breath

How often to exercise

  • Exercise everyday
  • 10-15 rounds, 5 times per day

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