Seated retraction is a McKenzie neck exercise used to improve cervical spine mobility and restore a more neutral head and neck posture. It is commonly prescribed for people with neck pain, stiffness, or symptoms associated with prolonged sitting and forward head posture. The exercise encourages activation of the deep neck flexor muscles while promoting normal movement of the cervical joints. It may also help reduce pain by improving neck alignment and encouraging symptoms to centralise.
- Position yourself with feet flat on a chair with a table or bench in front of you
- Place your elbows on the desk with palms down and leaning slightly forward (take your gaze to your fingertips)
- Draw your chin backwards as if you’re creating a double chin
- Return to the starting position and repeat as prescribed by your physiotherapist