This McKenzie-based neck exercise is designed to improve cervical posture and restore neck movement by encouraging retraction of the head over the shoulders. Using a towel for overpressure helps achieve a greater range of movement at the end of the retraction, which may assist in reducing neck stiffness, improving posture, and easing symptoms that radiate into the shoulders or arms.
- Sit upright in a chair with your shoulders relaxed and your eyes looking straight ahead.
- Fold a towel lengthways and place it around the back of your neck, holding one end in each hand.
- Position the towel so it sits comfortably at the level of your neck.
- Gently draw your head straight backwards, creating a “double chin” motion. Keep your chin level and avoid looking up or down.
- As you reach the end of the movement, use the towel to apply gentle forward pressure to the back of your neck while continuing to retract your head backwards.
- Hold the end position briefly, maintaining a comfortable stretch without causing significant pain.
- Slowly return to the starting position.
- Complete repetitions as prescribed by your physiotherapist.