McKenzie Exercises -
Cervical
Cervical Extension
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Use your hands or a towel around base of neck.
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Extend head back as far as possible.
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Repeat 15x.
Cervical Extension w/ Traction
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Wrap a thin towel/t-shirt around the base of your head.
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Keep your hands even with your eyes as you extend your head back as far as is comfortable.
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Pull with your arms to maintain light pressure on the back of your head.
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Perform 15 repetitions.
Cervical Flexion
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Look down, bringing your chin towards your chest.
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Repeat 15x
Chin Tuck
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Move head/chin straight back.
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Don't let your chin move up or down.
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Relax.
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Repeat 15x.
Chin Tuck w/ Extension
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Perform chin tuck then maintain chin tuck while extending head all the way back.
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Relax and return to neutral position.
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Perform 15x.
Supine Chin Tuck
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Lie supine without a pillow (or use a small pillow if necessary).
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Using the muscles in the front of your neck, draw the chin straight down as far as possible.
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Hold 1-5 seconds then relax.
