Stage 2: General Retraction or C2 Block Retraction

General Retraction

Fantastic work on achieving stage 2! Once you read this page answer the questions on the sheet given by your physiotherapist at Musculoskeletal Physiotherapy Australia and bring that to your next treatment session. Stand tall with your back against the wall. Place a thick pillow between your back and the wall. Gently draw your head backwards. Imagine your head is like a filing cabinet that can only move in a pure horizontal line. The filing cabinet cannot angle upwards, or angle downwards as it will damage the bearings, or in your case will damage your cervical joints of the neck. Follow the simple diagrams
stand-pillow stand-pillow
Stand tall with pillow behind back Retract your neck backwards
stand-pillow stand-pillow
Avoid tilting your head up Avoid tilting your head down
Once your head is drawn backwards, hold it there and place one hand around your chin, and the other around the wrist. Use both hands to pull your head even further back. The more force you use, the more effective the exercise becomes. It is normal to feel strain around your throat and neck region.
stand-pillow
Push your head backwards with your hands
stand-pillow stand-pillow
Avoid tilting your head down Avoid tilting your head up
Repeat this exercise 4 times and hold it for 20seconds. Do this 4 lots throughout the day (morning, lunch, evening, night). Remember to draw your head backwards in a horizontal line. Great work! You are now on your way to recovery. Please answer the questions on the sheet given by your physiotherapist and bring that to your next treatment session.

C2 block retraction

Place the cervical strap around C2, then place both hands on the wall. Make sure the strap is horizontal to the ground, and stand tall. c2-block Keep your hands on the wall then gently draw your head backwards in a horizontal line. Make sure your head does not tilt upwards or downwards, and make sure you don't move your body backwards. The movement should only be coming from your head.
c2-block
Draw your head backwards
Repeat this exercise 4 times and hold it for 20seconds. Do this 4 lots throughout the day (morning, lunch, evening, night). Remember to draw your head backwards in a horizontal line. Great work! You are now on your way to recovery. Please answer the questions on the sheet given by your physiotherapist and bring that to your next treatment session.
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