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Prone retraction is a McKenzie neck exercise used to improve cervical spine mobility, particularly neck retraction (drawing the head backwards). It helps restore normal movement, improve posture, and may reduce neck pain that is aggravated by prolonged sitting or forward head posture. The exercise primarily targets the deep neck flexor muscles while encouraging gentle movement of the cervical joints. It is commonly prescribed to help centralise symptoms, improve neck alignment, and reduce stiffness.

  • Position yourself on your stomach on a comfortable surface
  • Prop yourself on your elbows with palms facing down
  • Take your gaze to your finger trips
  • Gently draw your chin backwards – as though making a double chin
  • Return to the starting position and repeat as prescribed by your physiotherapist