CERVICAL SPINE Chair / Seated • Gentle Discs: C2-C3, C3-C4, C4-C5, C5-C6, C6-C7, C7-T1

친턱 (턱 당기기 경추 정렬 교정 운동)

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.

생체역학 동작 다이어그램

MCKENZIE CERVICAL RETRACTION

🎯 C1-C7 Tech Neck Reset

단계별 실행 가이드

임상 프로토콜

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

🎯

핵심 자세 포인트

✓ 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.

⚠️

주의해야 할 흔한 실수

✗ Do not bend your neck downward (this is cervical flexion, not retraction).
✗ Avoid jamming your chin back with excessive force.

🛑

금기 사항 및 중단 기준

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)

과학적 근거 및 참고문헌

임상 생체역학과 근거

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).

권장 처방 운동량

유지 시간 5 Seconds

반복 횟수 10-12 repetitions

세트 수 2 sets

난이도 Gentle

시작 자세 Chair / Seated

주동근 (타겟 근육)

Longus Colli Longus Capitis (Deep Neck Flexors)

안정화 근육

Suboccipitals Upper Trapezius Sternocleidomastoid