Title Page
Copyright
About the Author
Books by Robin McKenzie
Contents
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
Overstretching
Tissue damage
Bulging disc
Pain location
Chapter 3: Common Causes of Neck Pain
Postural stresses
Consequences of postural neglect
Sitting for prolonged periods
Environmental factors
How to manage prolonged sitting situations
Correction of the sitting posture
Correct head posture
Regular interruption of prolonged neck bending
Lying and resting
Correction of sleeping surface
Correction of the lying posture
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
Centralisation
Pain intensity
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