Treat Your Own Neck 5th Ed (803-5) Download.zip: The Ultimate Resource for Neck Pain Sufferers
Treat Your Own Neck 5th Ed (803-5): A Self-Help Guide for Neck Pain Relief
Do you suffer from neck pain, stiffness, headaches, or migraines? Do you want to learn how to treat your own neck condition without relying on drugs, surgery, or expensive therapy sessions? If so, you might be interested in reading Treat Your Own Neck 5th Ed (803-5), a book by Robin McKenzie, a renowned physiotherapist and pioneer of the McKenzie Method of Mechanical Diagnosis and Therapy.
Treat Your Own Neck 5th Ed (803-5) download.zip
In this article, we will give you an overview of what this book is about, how to use it effectively, and where to download it in different formats. By the end of this article, you will have a better understanding of how to manage your neck pain and improve your quality of life.
What is Treat Your Own Neck 5th Ed (803-5)?
Treat Your Own Neck 5th Ed (803-5) is a self-help book that teaches you how to treat your own neck pain and related symptoms using simple and proven exercises. It is based on the McKenzie Method, a system of assessment and treatment for musculoskeletal disorders developed by Robin McKenzie, a New Zealand physiotherapist.
Who is the author?
Robin McKenzie was born in Auckland, New Zealand, in 1931. He graduated from the New Zealand School of Physiotherapy in 1952 and specialized in the treatment of spinal disorders. He developed his own method of diagnosis and therapy for back and neck pain in the 1960s and 1970s, which later became known as the McKenzie Method or MDT. He also wrote several books on self-treatment for back, neck, shoulder, and knee problems, such as Treat Your Own Back, Treat Your Own Shoulder, and Treat Your Own Knee. He received many awards and honors for his contributions to physiotherapy and spinal care, such as the Order of the British Empire (OBE) and the Companion of the New Zealand Order of Merit (CNZM). He passed away in 2013 at the age of 82.
What is the McKenzie Method?
The McKenzie Method or MDT is a comprehensive system of assessment and treatment for musculoskeletal disorders, especially those involving the spine. It is based on the principle that most spinal problems are mechanical in nature, meaning that they are caused by abnormal forces or movements that affect the discs, joints, muscles, ligaments, and nerves of the spine. By identifying the cause and direction of these forces or movements, the therapist can prescribe specific exercises that can reverse or correct them, thereby reducing pain and restoring function. The McKenzie Method also emphasizes self-management and prevention strategies, such as posture correction, ergonomic advice, and exercise programs, to help patients maintain their spinal health and avoid recurrence of symptoms.
What are the benefits of self-treatment?
According to the McKenzie Method, self-treatment is more effective and beneficial than passive treatments, such as medication, manipulation, massage, or surgery, for most spinal problems. Some of the benefits of self-treatment are:
It is cheaper and more convenient than visiting a therapist or a doctor.
It empowers you to take control of your own condition and recovery.
It reduces your dependence on external interventions and devices.
It prevents chronicity and recurrence of symptoms by addressing the root cause of the problem.
It improves your confidence and self-esteem by enabling you to cope with your pain and disability.
How to use Treat Your Own Neck 5th Ed (803-5)?
Treat Your Own Neck 5th Ed (803-5) is designed to be easy to follow and apply. It consists of four main parts:
An introduction that explains the anatomy and function of the neck, the causes and types of neck pain, and the principles and benefits of the McKenzie Method.
A self-assessment section that helps you determine your neck condition and the best exercises for your situation.
A treatment section that provides detailed instructions and illustrations for performing the exercises, as well as tips and precautions for each exercise.
A prevention section that offers advice on how to avoid or minimize neck pain in the future, such as improving your posture, modifying your work and leisure activities, and maintaining a regular exercise routine.
To use this book effectively, you should follow these steps:
Read the introduction carefully to understand the nature and mechanism of your neck problem.
Perform the self-assessment tests to identify your mechanical diagnosis and directional preference.
Select the appropriate exercises based on your diagnosis and preference, and perform them as instructed in the book.
Monitor your progress and adjust your exercises accordingly. If you experience any worsening of symptoms or new problems, stop the exercises and consult a qualified therapist or doctor.
Follow the prevention guidelines to keep your neck healthy and pain-free.
How to assess your neck condition?
The self-assessment section of the book consists of two parts: a questionnaire and a series of tests. The questionnaire helps you determine if this book is suitable for you, based on your age, medical history, current symptoms, and response to previous treatments. The tests help you determine your mechanical diagnosis and directional preference, which are key concepts in the McKenzie Method.
Your mechanical diagnosis is the classification of your neck problem based on its cause and behavior. There are three main types of mechanical diagnoses:
Derangement: This is the most common type of mechanical diagnosis. It occurs when a disc or joint in the spine is displaced or distorted by abnormal forces or movements, causing pain, stiffness, reduced range of motion, and sometimes nerve compression. The pain can be localized or referred to other areas, such as the shoulder, arm, or head. The pain can also vary in intensity, frequency, duration, and location depending on the position or activity of the neck. Derangement can be reduced or corrected by performing specific exercises that restore the normal alignment and function of the disc or joint.
Dysfunction: This is a less common type of mechanical diagnosis. It occurs when a tissue in the spine, such as a muscle, ligament, or nerve, is shortened or scarred due to injury, inflammation, or chronic stress. This causes pain and stiffness when the tissue is stretched beyond its normal length or capacity. The pain is usually consistent and predictable, meaning that it always occurs at a certain point or range of motion of the neck. Dysfunction can be improved by performing specific exercises that gradually lengthen and mobilize the tissue.
Postural syndrome: This is the least common type of mechanical diagnosis. It occurs when a normal tissue in the spine is subjected to prolonged or excessive stress due to poor posture or habits. This causes pain and discomfort when the tissue is fatigued or irritated by the sustained pressure. The pain is usually mild and diffuse, meaning that it covers a large area of the neck without any specific point or direction. Postural syndrome can be prevented by correcting your posture and modifying your habits.
Your directional preference is the direction of movement or position that reduces or eliminates your pain and improves your function. There are four main types of directional preferences:
Extension: This means moving or holding your neck backward. This is the most common directional preference for neck pain, especially if it is caused by a disc derangement. Extension exercises can help reduce or eliminate the disc bulge and relieve nerve compression.
Flexion: This means moving or holding your neck forward. This is a less common directional preference for neck pain, but it may be helpful for some people who have a posterior disc derangement or a facet joint problem. Flexion exercises can help reduce or eliminate the disc bulge and relieve nerve compression.
Lateral: This means moving or holding your neck sideways. This is a rare directional preference for neck pain, but it may occur in some cases of lateral disc derangement or nerve root irritation. Lateral exercises can help reduce or eliminate the disc bulge and relieve nerve compression.
Neutral: This means keeping your neck in a midline position. This is also a rare directional preference for neck pain, but it may occur in some cases of postural syndrome or dysfunction. Neutral exercises can help maintain or improve the length and mobility of the affected tissues.
To find your directional preference, you need to perform a series of tests that involve moving your neck in different directions and observing the effect on your pain and range of motion. The tests are:
Repeated extension in lying: This test involves lying on your stomach and propping yourself up on your elbows, then lifting your chest and head up while keeping your hips on the floor. You need to repeat this movement 10 times and monitor your pain level and location.
Repeated extension in sitting: This test involves sitting upright with your hands behind your head, then arching your back and looking up at the ceiling. You need to repeat this movement 10 times and monitor your pain level and location.
Repeated flexion in sitting: This test involves sitting upright with your hands on your knees, then bending forward and bringing your chin to your chest. You need to repeat this movement 10 times and monitor your pain level and location.
Repeated rotation in sitting: This test involves sitting upright with your head facing forward, then turning your head to the left and right as far as possible. You need to repeat this movement 10 times on each side and monitor your pain level and location.
Repeated lateral bending in sitting: This test involves sitting upright with your head facing forward, then tilting your head to the left and right as far as possible. You need to repeat this movement 10 times on each side and monitor your pain level and location.
The results of these tests will help you determine which direction of movement reduces or centralizes your pain (moves it closer to the spine) and increases your range of motion. This is your directional preference. You should avoid any direction of movement that increases or peripheralizes your pain (moves it away from the spine) or decreases your range of motion.
How to perform the exercises?
The treatment section of the book provides detailed instructions and illustrations for performing the exercises based on your directional preference. The exercises are divided into three categories:
Basic exercises: These are the exercises that you should start with if you have acute or severe neck pain. They are gentle and easy to perform, and they aim to reduce inflammation, restore mobility, and relieve symptoms.
Progressive exercises: These are the exercises that you should progress to once you have achieved some improvement with the basic exercises. They are more challenging and dynamic, and they aim to increase strength, stability, and function.
Advanced exercises: These are the exercises that you should add to your routine once you have achieved significant improvement with the progressive exercises. They are more demanding and specific, and they aim to enhance performance, endurance, and prevention.
The book also provides tips and precautions for each exercise, such as how often, how long, how many repetitions, how much force, what position, what equipment, what sensations to expect, what signs to watch out for, etc.
Here are some examples of exercises for each directional preference:
Extension exercises
If you have an extension preference, you should perform exercises that involve moving or holding your neck backward. Some examples are:
Basic exercise: Repeated extension in lying: This is the same test that you performed to assess your directional preference, but now you use it as an exercise. Lie on your stomach and prop yourself up on your elbows, then lift your chest and head up while keeping your hips on the floor. Hold for 12 seconds, then lower down. Repeat 10 times, or as many as you can tolerate without increasing your pain.
Progressive exercise: Repeated extension in sitting with overpressure: This is a more advanced version of the repeated extension in sitting test, but now you use your hands to apply some gentle pressure on the back of your head to increase the stretch. Sit upright with your hands behind your head, then arch your back and look up at the ceiling. Use your hands to push your head slightly further back. Hold for 12 seconds, then relax. Repeat 10 times, or as many as you can tolerate without increasing your pain.
Advanced exercise: Neck retraction with extension: This is a combination of two movements that aim to improve your posture and alignment. Sit or stand upright with your head facing forward, then draw your chin in toward your chest without bending your neck. This is called neck retraction. Hold for 12 seconds, then extend your neck backward while keeping your chin tucked in. This is called neck extension. Hold for 12 seconds, then return to the starting position. Repeat 10 times, or as many as you can tolerate without increasing your pain.
Flexion exercises
If you have a flexion preference, you should perform exercises that involve moving or holding your neck forward. Some examples are:
Basic exercise: Repeated flexion in sitting: This is the same test that you performed to assess your directional preference, but now you use it as an exercise. Sit upright with your hands on your knees, then bend forward and bring your chin to your chest. Hold for 12 seconds, then return to the starting position. Repeat 10 times, or as many as you can tolerate without increasing your pain.
Progressive exercise: Repeated flexion in sitting with overpressure: This is a more advanced version of the repeated flexion in sitting test, but now you use your hands to apply some gentle pressure on the back of your head to increase the stretch. Sit upright with one hand behind your head and the other hand on top of it, then bend forward and bring your chin to your chest. Use your hands to push your head slightly further down. Hold for 12 seconds, then relax. Repeat 10 times, or as many as you can tolerate without increasing your pain.
Advanced exercise: Neck retraction with flexion: This is a combination of two movements that aim to improve your posture and alignment. Sit or stand upright with your head facing forward, then draw your chin in toward your chest without bending your neck. This is called neck retraction. Hold for 12 seconds, then flex your neck forward while keeping your chin tucked in. This is called neck flexion. Hold for 12 seconds, then return to the starting position. Repeat 10 times, or as many as you can tolerate without increasing your pain.
Lateral exercises
If you have a lateral preference, you should perform exercises that involve moving or holding your neck sideways. Some examples are:
Basic exercise: Repeated lateral bending in sitting: This is the same test that you performed to assess your directional preference, but now you use it as an exercise. Sit upright with your head facing forward, then tilt your head to the left and right as far as possible. Hold for 12 seconds on each side, then return to the starting position. Repeat 10 times on each side, or as many as you can tolerate without increasing your pain.
Progressive exercise: Repeated lateral bending in sitting with overpressure: This is a more advanced version of the repeated lateral bending in sitting test, but now you use your hand to apply some gentle pressure on the side of your head to increase the stretch. Sit upright with your head facing forward, then tilt your head to the left and right as far as possible. Use your hand to push your head slightly further to the side. Hold for 12 seconds on each side, then relax. Repeat 10 times on each side, or as many as you can tolerate without increasing your pain.
Advanced exercise: Neck retraction with lateral bending: This is a combination of two movements that aim to improve your posture and alignment. Sit or stand upright with your head facing forward, then draw your chin in toward your chest without bending your neck. This is called neck retraction. Hold for 12 seconds, then tilt your head to the left or right while keeping your chin tucked in. This is called lateral bending. Hold for 12 seconds, then return to the starting position. Repeat 10 times on each side, or as many as you can tolerate without increasing your pain.
Neutral exercises
If you have a neutral preference, you should perform exercises that involve keeping your neck in a midline position. Some examples are:
Basic exercise: Neck retraction: This is the same exercise that you performed for extension and flexion preferences, but now you use it as an exercise for neutral preference. Sit or stand upright with your head facing forward, then draw your chin in toward your chest without bending your neck. This is called neck retraction. Hold for 12 seconds, then return to the starting position. Repeat 10 times, or as many as you can tolerate without increasing your pain.
Progressive exercise: Neck retraction with resistance: This is a more advanced version of the neck retraction exercise, but now you use a resistance band or a towel to add some challenge and strength training. Sit or stand upright with your head facing forward, then wrap a resistance band or a towel around the back of your head and hold it with both hands in front of you. Draw your chin in toward your chest without bending your neck while pulling the band or towel forward with your hands. This is called neck retraction with resistance. Hold for 12 seconds, then relax. Repeat 10 times, or as many as you can tolerate without increasing your pain.
Advanced exercise: Neck stabilization: This is a complex exercise that involves stabilizing your neck while moving other parts of your body. It requires good coordination and balance skills. You can do this exercise on a stability ball, a foam roller, or a mat. Lie on your back with your knees bent and feet flat on the floor (or on the ball or roller). Draw your chin in toward your chest without bending your neck. This is called neck retraction. Hold for 12 seconds, then lift your head up slightly and place a small pillow or a rolled-up towel under your neck. This is called neck stabilization. Hold for 1015 seconds, then lower your head and remove the pillow or towel. Repeat 10 times, or as many as you can tolerate without increasing your pain.
How to prevent neck pain recurrence?
The prevention section of the book provides advice on how to avoid or minimize neck pain in the future, such as improving you