Treat Your Own Neck

✍ Scribed by McKenzie, Robin

• Publisher: Spinal Publications New Zealand Limited
• Year: 2015
• Tongue: English
• Leaves: 112
• Category: Library

✦ Synopsis

Helping thousands of back pain sufferers worldwide, this book offers do-it-yourself relief of lower back pain through postural changes, ergonomics and simple exercises. It provides a clear understanding of the causes and treatments of persistent back pain.

The completely revised and formatted ninth edition of the landmark patient book contains easy-to-read, updated content, new photos and numerous pages of education and clinically-proven exercises utilizing the renowned McKenzie Method®.

✦ Table of Contents

Contents
About the Author

Books by Robin McKenzie

Introduction: A Chance Discovery

Chapter 1: The Neck or Cervical Spine

Neck problems

Who can perform self-treatment?

Chapter 2: Understanding the Spine

Vertebrae and the spine

Functions of the cervical spine

Natural posture

Mechanical pain

Mechanical neck pain

Pain location

Chapter 3: Common Causes of Neck Pain

Postural stresses

Consequences of postural neglect

Sitting for prolonged periods

How to manage prolonged sitting situations

Lying and resting

Relaxing after vigorous activity

Working in awkward positions or cramped spaces

Chapter 4: Understanding the McKenzie Method

The aim of the exercises

Effect on pain intensity and location

Starting the exercise programme

Chapter 5: The Exercise Programme

Overview

Exercise 1: Head retraction in sitting

Exercise 2: Neck extension in sitting

Exercise 3: Head retraction in lying

Exercise 4: Neck extension in lying

Exercise 5: Sidebending of the neck

Exercise 6: Neck rotation

Exercise 7: Neck flexion in sitting

Chapter 6: When to Apply the Exercises

When you are in significant pain

When you have headaches

No response or benefit

When acute pain has subsided

When you have no pain or stiffness

Recurrence

Chapter 7: When Acute Neck Pain Strikes

References

Some Success Stories

McKenzie Institute International information page

Licensed Distributor information

✦ Subjects

s do-it-yourself relief of lower back pain through postural changes, ergonomics and simple exercises