McKenzie Self-Therapy – Cervical Spondylosis Neck Exercise 1 Step1 Sit on a chair or stool, look straight ahead, and relax completely. At this point the head will naturally protrude. Step2 Slowly and smoothly move your head backward until you can no longer move backward. When doing this, do not tilt your chin up. In other words, keep looking straight ahead, do not let your head tilt backward, and do not look upward. Step3 When the head moves backward to the maximum extent, then do the head retraction pose. Hands can be placed on the chin to assist in slowly pushing the head backward. Hold this position for a few seconds, then relax, when the head and neck will return to their natural protruding position (step1). Repeat this set of movements, making sure that the amplitude of movement is at its maximum. Neck Exercise 2 Step1~4 Before doing this exercise, please do exercise 1, then keep your head in a retracted position and prepare to do exercise 2. Exercise 2 should be done six to eight sets of ten reps each day. If you feel pain during the exercise, you can use exercise 3 instead. Neck Exercise 3 Step1 Lie on your back with your head on the side of the bed, not leaning on the head of the bed. Lie flat on your back, relax your head and shoulders without using pillows, and prepare to start exercise 3. Step2 Use head strength (not your hands) to press your head up toward the mattress as far as possible while retracting your jaw. Hold this position for a few seconds, then relax and your head and neck will naturally return to the position you started with (step1). Make sure your head and neck have moved backwards to the maximum extent during the exercise. Neck exercise 4 Step1 Before doing this exercise, you must do exercise 3. Lie on your back, support your head with one hand and move slowly so that your head, neck and shoulders are exposed outside the edge of the bed. Step2 While supporting your head with one hand, slowly tilt your head (picture left). Then gradually move your hand away (figure right) and look at the floor as far as possible to maximize the range of motion of your head. Step3 Maintain this position, turn your head slightly from side to side, and continue to tilt back hard. After reaching the maximum neck extension, hold this posture and relax for 2~3 seconds. Then slowly return to the initial posture (step1). After doing this exercise, remember to make sure to rest flat on your back for a few minutes, without using pillows.