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Cervical Retraction and Extension in Prone

Dr. Sam Schroetke of Physical Therapy & Hand Clinic of Hillsboro demonstrates Cervical Retraction and Extension in Prone, which can be very effective for treating neck pain, shoulder and shoulder blade pain and arm pain. This can be very effective because it also helps place your upper thoracic spine in greater extension than achieved when sitting. This is a progression of Cervical Retraction and Extension in Sitting or Cervical Retraction in Prone. Lie on your stomach on elbows with chine resting on clasped hands or finger tips. Look down at the floor at about a 45 degree angle. Retract your head and neck as far as you can. From this position, extend your neck by looking up as high as you can. The end position should be held for 1-2 seconds, and then return to the retracted position before relaxing to neutral (the starting position). Repeat this sequence in a rhythmical manner, moving farther into end-range with each repetition. If this is helping but not fully abolishing your symptoms, you can add rotation (shaking your head 'No') 5-6 times when your head is in the fully extended position. If adding the rotation, try moving your head father into your end-range. Repeat for 10 repetitions, and perform every 2-3 hours. Check with your physical therapist or physician before performing this exercise to ensure that it is appropriate for you.