Mackenzie Therapy is a technique developed by Robin McKenzie in Australia to treat neck, shoulder and back pain. For the past 50 years, the technique has been known worldwide for its non-invasive, painless, rapid and dramatic results, and Mr. McKenzie has been dedicated to its refinement. He was awarded the Order of the British Empire by Elizabeth II, and was even honored by the Queen of England with the Order of New Zealand at the New Year’s Honors Ceremony in January 2000.
Here are some McKenzie self-exercise therapies to prevent cervical spondylosis.
Editor’s reminder.
1, if your cervical spondylosis has been serious enough to compress nerves and blood vessels, please consult your doctor before exercising on your own; 2, exercise slowly and with control, do not suddenly exert yourself; 3, exercise within your control, do not pursue an excessive range of motion, progress little by little; 4, this therapy is based on the principle of non-invasive and painless, if discomfort occurs during the training process, please stop in time.
McKenzie Therapy Neck Exercise 1
McKenzie Therapy Neck Exercise 1: The first step is to live on a chair or stool, look straight ahead, and relax completely. At this point, the head will naturally convex forward. As in the picture above.
Step 2: Move your head backwards slowly and in balance
Mackenzie Therapy Neck Exercise 1: The second step is to move the head backwards in a slow and balanced manner until it can no longer move backwards. While doing this, do not tilt your chin up. In other words, keep your head level in front of you and do not let it tilt back or look up.
Step 3 After the head has moved backward to its maximum extent
McKenzie Therapy Neck Exercise 1: Step 3 When the head has moved backward to its maximum extent, then do the head retraction position (as shown in the picture). The hands can be placed on the chin to assist in slowly pushing the head back. Hold this position for a few seconds. Then relax, at which point the head and neck will return to their natural protruding position (as shown in step one). Repeat this set, making sure to maximize the range of motion.
McKenzie Therapy Neck Exercise 2
McKenzie Therapy Neck Exercise 2: Do Neck Exercise 1 before doing this exercise, then hold your head in a retracted position and prepare for Exercise 2. Exercise 2 should be done six to eight sets of ten reps per day. If you feel pain during the exercise, you can use exercise 3 instead.
McKenzie Therapy Neck Exercise 3
Mackenzie Therapy Neck Exercise 3: The first step is to lie on your back with your head on the side of the bed, not on the head of the bed. Lie flat on your back, relax your head and shoulders, do not use pillows, and prepare to begin Exercise 3.
Use head strength (not hands) to press your head as far up the mattress as possible
McKenzie Therapy Neck Exercise 3: Step 2 Use head strength (not hands) to press your head as far up the mattress as possible, while contracting your jaw. Hold this position for a few seconds and the head and neck will naturally return to the starting position (step 1). Keep your head and neck moving backwards to their maximum extent throughout the exercise.
McKenzie Therapy Neck Exercise 4
McKenzie Therapy Neck Exercise 4: Step 1 Before doing this exercise, you must first do Exercise 3. Lie on your back, support your head with one hand and slowly move so that your head, neck and shoulders are exposed off the edge of the bed.
While supporting your head with one hand, slowly tilt your head
McKenzie Therapy Neck Exercise 4: Step 2 While supporting your head with one hand, slowly tilt your head (left), then gradually move your hand away (right) and look down at the floor as far as possible, maximizing the range of motion of your head.
Maintain this position and turn your head slightly from side to side
McKenzie Therapy Neck Exercise 4: Step 3 Hold this position and turn your head slightly from side to side. After reaching maximum neck extension, hold the pose and relax for 2-3 seconds. Then slowly return to the initial position (step 1). After doing this exercise, remember to always rest flat on your back for a few minutes without using a pillow.
The operation is very simple: each movement takes about 2 to 3 seconds and is repeated 5 to 10 times. Each session should take no more than 60 seconds from start to finish, for 7 to 8 sessions per day.