At the end of this video we will demonstrate the top three most successful McKenzie Exercises to help relieve neck pain, stiffness and achiness. Our top three used by me is the Slouch Correct, Cervical retraction and Cervical retraction with extension.

Whether you experience acute or chronic the McKenzie Method is a systematic approach to examine which positions and movements can reduce or eliminate through neck pain, upper back, arm pain, stiffness, achiness, numbness and/or weakness in one, one or both of the upper extremities. The following exercises are the most common exercises we give out in the clinic every day! That being said these movements and postures should never make you feel worse.

What is causing stiffness, pain and achiness?

Many conditions can be related to a bulging disc, disc degeneration, spinal arthritis, etc. Ultimately it is often hard to tell the which specific tissue is the source of the pain or the pain generator. Even if you have had any of the adnormal findings on a MRI it is difficult to know if it is truly the origin of your pain. Many MRI studies have been done on subjects that were pain free and no history of neck or back pain and a high percentage had disc abnormalities, degenerative disc disease, spinal stenosis, spinal arthritis and degenerative joint disease.


One guiding rule we use in the clinic that ensures safety when performing these exercises is the Centralization vs Peripheralization phenomenon. When starting a movement or holding a posture you must never experience a increase symptoms of stiffness. burning, numbness or pain moving further away from the origin of the problem and in this case the neck region. For example if you start with one of the three exercises and you have shoulder pain and neck stiffness after doing one of the exercises you them notice forearm pain you should stop. That is considered Peripheralization and may worsen your condition. If that continues you are either performing the exercise incorrectly or it isn't the correct for your neck condition. If you experience pain moving out of the shoulder and at the upon completing the exericises you just have symptoms in the neck that is called Centralization which is a "good" sign.

Why these 3 exercises are most commonly prescribed for neck pain relief? One of the reasons is most people sit for more time that they stand or walk which tends to put most people into a forward head position. Therefore we lose the ability to retract or extend our neck contributing to a forward head posture.

Why do these exercises work?

Many people find some relief with these exercises similar to an old dresser drawer that is slightly off its rails. We are simple getting it back on track so it works more efficiently. Similar to how someone receives an adjustment if their back is out we are looking for a movement you can perform to put your neck back in place. Numerous times patients remark it was so painful I thought i definitely needed a injection or surgery to make it go away. Just like a pebble lodged in your shoe it may be incredibly painful but a simple removal can rid you of the pebble pain immediately. This is the same for many neck and back conditions.


Chapters in video

0:00 Start pf Video

0:21 What is the McKenzie Method?

2:17 Instructions on how to safely perform neck exercises

6:09 Neck Relief Exercises #1 Slouch Correct:

7:26 Neck Relief Exercises #2 Cervical Retractions:

9:12 Neck Relief Exercises #3 Cervical Retractions with Extension:

10:23 Why these exercises work?

If you perform these exercises over the course of 35 days you should see an improvement in how you feel. If your condition worsens you should stop and see a medical practitioner. Most people will pick one of first three exercises to be performed 5x a day for 1020x every two hours. A few bonus tips please be aware of posture throughout the day and any activities you perform repetitively, limit sitting to not more than 30 minutes in row (in some cases every 10 minutes if acute) and don't change your routine or activity radically so we can gauge whether they are helping you feel better.

DISCLAIMER: If you're experiencing pain, numbness, or tingling down into your arm or hand, or any of these exercises are making your condition worse I strongly encourage you to go get it checked out by a local doctor or physical therapist. The exercises I present in this video are very general and may of may not be indicated for your specific problem. You are encouraged to seek local help from a professional who can recommend treatment specific to your individual needs

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To you moving better! Have a great day!

Tom