McKenzie Exercises- Cervical Retraction in Sitting
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- เผยแพร่เมื่อ 3 ต.ค. 2024
- Tom Willemann of Apex Orthopedic Rehabilitation in Paramus, New Jersey, teaches you the most effective exercise to ease neck and arm pain. This simple exercise called a cervical retraction is one of the exercises you may be given to help ease neck, upper back , shoulder blade, arm, forearm, and hand pain after a McKenzie mechanical examination. It should also be given after a proper assessment from a qualified McKenzie Practitioner, to ensure it is appropriate for your condition and that you understand the expected symptom response.
Symptoms should be improve after 10 repetitions if it is the correct exercise. The cervical retraction in sitting is the most common neck exercise I recommend but by no means the only exercise used to treat neck, upper back and arm pain. If your pain is made worse at any time stop the exercise.
To find a Credentialed McKenzie Therapist, go to www.mckenziemdt.org and select find a practitioner.
This fixed my tinnitus…. Amazing. Pay attention to what he says. At least 10 times, every two hours for the first two or three days. And then afterwards let it become a way of life. Not every two hours but several times every day. It’s the McKenzie method of physiotherapy.
How long did you have your tinnitus for? How long did it take for this to work?
@@ingridjohnston7461 I have good news and bad news. These movement exercises alleviated my tinnitus for only ONE day … maybe somewhat the following day. I was so happy!. I could not believe it! And then it returned. :((
I research tinnitus a lot bc it’s freakin annoying. Recently, I tried zinc which I’ve read works with some people. Btw zinc needs to be taken on an empty stomach. I did the zinc protocol and was SUPER HAPPY bc the ringing in my left ear was TOTALLY GONE,,,,, for 3 glorious days. That was a week ago. Update,I still have the ringing, but it does seem quite a bit less.
I’m 69, F, in good health, and I’ve only had tinnitus for 6 months!! It’s a weird, annoying thing that troubles millions.
PS. I also find rubbing magnesium oil around the ear area helps
@@tootstoyou1 Placebo...like a lot of stuff involving neck/back pain. A lot of this stuff is a psychosomatic disorder causing the body to various things involving reducing blood flow to these muscles
Just started seeing a PT who specializes in this protocol. This is the first exercise he started me with. 👍🏼
Like you said, he recommended getting up from sitting every 30 minutes and doing 15 reps of these every 30 minutes as well. Also, just being aware of your posture throughout the day is a plus. It is my hope that this McKenzie protocol gets me out of my chronic pain once and for all because I certainly do NOT want surgery, like many people say to do. No way! Surgery = ABSOLUTE LAST RESORT
SmiLeY BeaR tell us how you do or any questions! Good luck!
How are you doing so far?
Generally 10 times every 2 hours.
@Kade Jimmy it took 15min of doing the stretch. That is pretty quick
Very good exercise for cervical redicular pain
great !
The goal of this exercise is to restore range of motion and reduce or eliminate neck and arm pain. A physical therapist or chiropractor can help you perform this exercise correctly and provide hands on care if you still have range of motion limitations, poor posture or pain. I hope this helps answer your question! Please share with friends and family with neck, shoulder or arm pain.
When the exercise is performed correctly what muscles are used?
My physical therapist sent me this video. Helps so much!
Thanks doc!
What do you think of the chin tuck variant where you mostly just tuck the chin in without translating the head back? moving the head back causes pain for me.
It may help. You may have to do a different direction like side bend or rotation. When the common recommendations don’t work you probably need a evaluation by MDT trained therapist
I do this exercise while in bed
Helps tremendously
Thanks. It really helped my neck pain. But whenever I do this, i feel /hear a cracking sound in my neck . Is it bad? Thanks .
I wouldn’t worry about the cracking. It is very normal occurrence and it happens with quite a few people
The same happens to me with the cracking sound! I guess it’s normal
@@apexmovebetter Thanks!
Is this an exercise that helps pain by building up some strength?
It is really for regaining range of motion which can contribute to pain .
@@apexmovebetter Thanks. I notice the pain and disconnected feeling kick off when I lay on my neck in certain positions. Any recommendations? The brain fog and disconnected feeling stems from my neck just don't know what to do to fix it. I fell down a flight of stairs unrestrained and years later I still haven't been able to solve the issue.
Tom, I have an unusual story. My tinnitus started a year ago immediately after a neck massage by one of those home massage devices with mechanical rollers. Thoroughly checked out and no cause found. The massage did something but no one knows what. It is possibly likened to a whiplash patient which is more common. PT and chiro has no effect. Just wondering if you have come across a similar story before and heard of any positive experiences with a certain treatment. Cheers.
Interesting. You may have lost range of motion at your neck resulting in the tinnitus. Have you seen McKenzie certified PT?
If not I can send you a link to find a provider.
Please sir Suggest me exercise for cervical retrolisthesis
How many reps and how many times a day is a good guideline for this movement? Thank you
Hello sir, I have tinnitus right ear. Can this exercise help me
Does this help with vertigo
Not for True vertigo . It may be dizziness.
Does this help with severe neck spasm (10/10 pain)
It may.
@@apexmovebetter it does :-) (I tried!)
@@apexmovebetter sure helps me
She seems to protract after each retraction and you did not correct her
The protraction wasn’t to end range so i didn’t correct her. Though I see your point .
Can this fix military neck?
It is worth a try. The exercises should not make the condition worse. If they do you may need a formal evaluation
I feel the pain radiating up my arm? How is that good if I’m in pain?
Irene Bess it is a sign it is improving.. Physical therapists use it as a guide on whether or not an exercise is helping. If it starts moving further down the arm or unsure you should get a formal evaluation. Best of luck’
Apex Orthopedic Rehabilitation thank you! ☺️☺️
As a PT student, I'd say that's a sign to stop. It would rather be a goal to get the pain to centralize with the activity, in other words: the pain should move away from the arm towards the source, often the neck.
I'd say stop in case of increasing peripheral symptoms, and stop before any neck pain becomes severe. And decreased strength of deltoids, biceps, triceps or hand muscles would be major signs to stop doing it imo.
What do you think? @@apexmovebetter
Does this also help with dizziness?
Basak K sometimes dizziness can be relieved by this movement. Dizziness can originate from other reasons besides the neck .
Basak K I would try it but at no point should the exercise make it worse by the movement .
Is this enough for a good neck posture or is a chiropractor necessary?
This is enough. Chiropractic adjustments are a temporary fix. This is something that you can make do for permanent improvement
@@tootstoyou1 thank you for your response
I experience numbness and tingling in my left arm. Can this be caused by the pain I feel in my cervical disc ?
*spine
If it gets worse when you do the exercise stop doing it but I can definitely be related to disc facet or some issue in your cervical spine