This exercise is a McKenzie-based cervical retraction movement with gentle overpressure applied at the end of the movement to improve neck mobility, particularly around the lower cervical spine (commonly C7 and surrounding segments). It is often prescribed to help reduce neck pain and stiffness, improve posture, restore cervical extension range of motion, and alleviate symptoms that may be related to prolonged sitting or forward head posture. The exercise encourages the head and neck to move into a more neutral alignment while promoting mobility of the cervical joints.
- Sit upright in a chair with your shoulders relaxed and your eyes looking straight ahead.
- Have your friend gently place their thumbs either side of your lower neck (as shown in video)
- Gently draw your head straight backwards, as if making a “double chin”.
- Have your friend maintain their pressure throughout the movement (they should not be pushing you forwards)
- Keep your chin level and avoid looking up or down during the movement.
- Move as far back as comfortably possible while maintaining good posture.
- Return to the starting position and repeat as prescribed by your physiotherapist.