Free Back Pain Exercises 理学療法ライブラリ
CERVICAL SPINE Chair / Seated • Gentle Discs: C2-C3, C3-C4, C4-C5, C5-C6, C6-C7, C7-T1

チンタック（あご引き・頚椎リトラクション運動）

For every inch the head migrates forward, the cervical spine bears an extra 10 lbs of weight. McKenzie chin tucks restore axial alignment, open compressed suboccipital nerve spaces, and decompress the C5-C6 and C6-C7 disc segments.

バイオメカニクス動作ダイアグラム
Clinical back pain images demonstration - MCKENZIE CERVICAL RETRACTION
MCKENZIE CERVICAL RETRACTION
🎯 C1-C7 Tech Neck Reset

ステップ別動作手順

臨床プロトコル
  1. 1 Sit or stand tall with shoulders relaxed and gaze straight ahead at eye level.
  2. 2 Place two fingers on your chin.
  3. 3 Without tilting your head up or down, gently glide your chin straight backward as if making a "double chin".
  4. 4 Feel a gentle elongation and stretch along the base of your skull and back of your neck.
  5. 5 Hold for 3 to 5 seconds, then release back to neutral. Perform 10 to 12 smooth repetitions.
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フォームの重要ポイント

  • ✓ Imagine your head sliding straight back along a horizontal track like a cash register drawer.
  • ✓ Keep your eyes fixed forward; do not look down toward your chest.
⚠️

避けるべき間違い

  • ✗ Do not bend your neck downward (this is cervical flexion, not retraction).
  • ✗ Avoid jamming your chin back with excessive force.
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禁忌および中止すべき兆候

Do not perform this movement or modify strictly under clinical supervision if you have:

  • Acute severe cervical whiplash within 72 hours of injury
  • Vertebrobasilar insufficiency (dizziness/nausea with neck movement)
科学的根拠と参考文献

臨床バイオメカニクスとエビデンス

This exercise protocol utilizes proven spinal mechanics: active core co-contraction (McGill stabilization), directional preference extension (McKenzie MDT), and non-compressive axial elongation to facilitate nutrient exchange in the avascular intervertebral disc matrix.

• McGill, S.M. (2016). Low Back Disorders: Evidence-Based Prevention and Rehabilitation. Human Kinetics.
• Delitto, A., et al. (2021). Low Back Pain Clinical Practice Guidelines. Journal of Orthopaedic & Sports Physical Therapy (JOSPT).
推奨運動量・処方
キープ時間 5 Seconds
反復回数 10-12 repetitions
セット数 2 sets
難易度 Gentle
姿勢 Chair / Seated
主働筋（ターゲット）
Longus Colli Longus Capitis (Deep Neck Flexors)
安定筋（スタビライザー）
Suboccipitals Upper Trapezius Sternocleidomastoid