McKenzie Method Exercises
The McKenzie Method is an internationally renowned approach for evaluating and treating musculoskeletal issues
affecting the spine and extremities. Created by New Zealand physiotherapist Robin McKenzie, it has been practiced
globally for more than 60 years.
7 McKenzie Method Exercises
This handout provides an overview of key exercises to support recovery, reduce pain, and improve mobility. Use this
alongside verbal instructions to guide your clients.
Exercise How to do it
This exercise involves lying flat on
the stomach with the arms positioned
by your sides. The goal is to allow
1. Lying face down
the spine to relax and settle into a
neutral position. Hold this position for
2-3 minutes.
Starting from the face-down position,
the individual props themselves up
on their forearms with elbows under
2. Lying face down in extension the shoulders and keeps the hips on
the ground. If pain occurs, the
elbows should be shifted farther out
to lower the upper body comfortably.
This exercise should only be
attempted after completing the first Step 1
two, ensuring leg pain has not
worsened. The individual lies face
down, places hands under the Step 2
shoulders, and pushes up while
3. Extension in lying
keeping the hips on the ground and
legs relaxed. Each repetition is held Step 3
for 1-2 seconds, with 10 repetitions
every 2 hours, aiming to push higher
each time, and sessions spaced 3-4 Step 4
times a day.
Step 1 Step 2
Standing with feet apart and hands
on the lower back, the individual
bends the upper body backward at
the waist without pain. The position is
4. Extension in standing held for 1-2 seconds, with 10
repetitions performed every 2 hours,
increasing the bend each time if
possible. A countertop can be used
for balance or support if needed.
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Exercise How to do it
Step 1
The individual lies on their back with
knees bent, lifts the knees toward the
chest, and wraps their hands around
5. Flexion in lying them. The position is held for 1-2 Step 2
seconds, with the head kept down
and legs bent, and repeated 10 times
every 2 hours.
Step 3
Sitting on the edge of a chair with
feet apart, the individual bends
forward to touch the ankles or floor,
6. Flexion in sitting then returns to the starting position.
This exercise is repeated 10 times
every 2 hours, with each repetition
aiming for a deeper stretch.
The individual stands with feet apart
and arms at their sides, folding
forward to slide a hand along the leg
7. Flexion in standing without pain. They return to the
starting position and repeat 10 times
every 2 hours, aiming to reach farther
with each repetition.
When to avoid McKenzie Method Exercises
Advise patients to avoid these exercises if they experience severe or worsening pain
Caution against performing them if there are underlying conditions, such as fractures
It's essential for patients to consult with a healthcare provider before starting any new exercise program.
Additional notes
Nunez, K. (2019, May 23). McKenzie exercises for back pain. Healthline. https://www.healthline.com/health/mckenzie-
exercises#standing-flexion
Physiopedia. (n.d.). McKenzie method. https://www.physio-pedia.com/Mckenzie_Method
The McKenzie Institute International. (n.d.). What is the McKenzie method? https://mckenzieinstitute.org/patients/what-is-the-mckenzie-
method/
Ullrich, N. (2024, February 13). 7 McKenzie method exercises for back pain and sciatica. Spine-Health. https://www.spine-health.com/
wellness/exercise/7-mckenzie-method-exercises-back-pain-and-sciatica
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