Seated cervical retraction with extension is a McKenzie cervical spine mobility exercise used to improve neck movement, while encouraging good cervical alignment. It helps restore normal movement of the cervical spine, reduce stiffness, and may assist in reducing neck pain or symptoms that improve with repeated movement. The exercise targets the deep neck flexors and cervical extensor muscles while promoting mobility of the joints in the neck.
- Sit upright in a chair with your feet flat on the floor and your shoulders relaxed.
- Look straight ahead and keep your chest lifted.
- Gently draw your head straight backwards, creating a “double chin” without tilting your head up or down.
- Maintain the retracted position, then slowly lift your chin to look upwards, extending through your neck as far as is comfortable.
- Slowly return your head to the retracted position, then relax back to the starting position.
- Move in a slow and controlled manner, staying within a comfortable range unless otherwise directed by your physiotherapist.
- Complete repetitions as prescribed by your physiotherapist.