7 best Neck Traction at home techniques


Source: somaticmovementcenter

Do you ever feel like your neck pain is never going to go away? Neck traction may be the solution that you are looking for.

Neck traction is the process of using a device or technique to elongate and extend the cervical vertebrae in your neck. This can help relieve tension, pressure, and pain in the neck muscles and tissues.

In this beginners guide, we will be discussing the eight best neck traction techniques.

These traction techniques can be done in a variety of ways. Here are seven of the very best traction techniques that you can do from the comfort of your own home:

Here are seven neck traction techniques that you can do at home:

-Chin nods

– Shoulder shrugs

– Ear-to-shoulder

-Neck Retraction

-Neck hammock


-Cervical traction

Having head and neck problems can be so debilitating, that you just can’t do the things that you use to love. Believe me, I have been there myself, however, after I applied these eight easy at home techniques my life changed forever.

Below I will go in-depth on how to do each exercises from Cervical traction to chin nods. Along with giving you the benefits of doing these physical therapy techniques daily.

What are the best neck traction techniques?

                                                               Source: etobicokephysiosports.com

Source: etobicokephysiosports.com

1. Chin Nod

Chin nods are a simple, non-invasive way to treat neck pain and stiffness. It involves gently stretching the neck muscles and joints to relieve stress and tension.

Chin nobs can be done with or without equipment, but there are some great at home devices that can make the process easier.

There are many benefits of chin nod, including:

  • Relief from neck pain and stiffness
  • Improved range of motion in the neck
  • The decreased strain on the spine
  • Reduced headaches
  • Reduced stress and anxiety levels
    ADD Picture

How to do:

-Stand up straight against a wall (Heels, calves, head, and shoulder blades should all be touching the wall)

-Bring your chin down touching your throat as if you are nodding yes

-Bring it up and rest

-Do this 10- 15 times

Pro Tip: This is a great stretch and an awesome way to correct your posture do this after a long day on the computer or a lot of lifting, it will soot your muscles.

How do chin nods relieve neck pain?

One of the most common causes of neck pain is poor posture and muscle tension. Chin tucks gently pulls the muscles and relieves pressure on the spinal cord.

2. Shoulder Shrugs

One of the most common questions I get asked is what shoulder shrugs are and the benefits?

To answer this, we must first understand what the shoulders are. The shoulders are a complex system of bones, muscles, tendons, and ligaments that work together to allow a person to move their arms.

The shoulder girdle is made up of the shoulder blade and collarbone. The neck is attached to the skull at the base of the brain. By doing this stretch, you will give both your shoulder and neck much relief.

                                                                       Source: mountelizabeth.com.

Source: mountelizabeth.com.

To do shoulder shrugs:

– Sit up tall in your chair and bring your right ear down toward your right shoulder.

-You can use your right hand to help guide your head down.

-Use your left hand to gently pull on the top of your head, just above the forehead.

-Hold this for 20-30 seconds then repeat on the other side.

Pro tip: If you suffer from cervical radiculopathy consult a doctor before doing shoulder shrugs.

3. Ear to shoulder

This is a refresher and a quick crash course on the old reliable we call Ear to shoulder.

Ear to shoulder helps to gently release tension without spending a fortune on physical therapy devices.

– How to do ear-to-shoulder stretch:

-Simply place your right ear close to your right shoulder

-Use your hand to apply gentle pressure if needed.

-Hold for five deep breaths before repeating on the other side.

Very straightforward and extremely easy to comprehend, anyone can do this at any time of the day anywhere. Little gentle pulls are all that are required for this effective stretch.

4. Neck Retraction Stretch

Neck Rotations are a very simple exercise that you can do from the comfort of your own home. All you need is a chair and something to support your head. You can use a pillow, rolled-up towel, or even a stack of books.

-Sit up tall in the chair and place the support behind your head.

– Move your head inward giving yourself a double chin

-Slowly move your head backward till you’re looking up to the ceiling.

-Repeat this ten times.

If you have any pain, stop immediately and consult with your doctor before continuing. Neck traction is a great way to relieve pain and tension in the neck and shoulders, but it’s important to be safe about it and not overdo it. Start slowly with these exercises and increase gradually as you get

5. Neck Hammock

A neck hammock is a form of passive stretching that can be used to treat neck pain. The traction device involves the use of weights, pulleys, or other devices to stretch the neck. This can be done with or without the help of a therapist.

Neck traction is a great way to relieve pain in the neck and shoulders. It can also help improve your posture. You can do at-home neck traction with a few simple supplies.

This technique works because it stretches and decompresses the spinal cord to prevent pain. It can be done with a partner or by yourself, using props such as a rolled-up towel.

There are many benefits of neck traction, including:

– Reducing pressure on the spine

– Stretching muscles and ligaments

– Alleviating muscle spasms

– Increasing blood flow to the area

– Helping to heal damaged tissues

How to make your homemade neck hammock:

Take a towel and fold it a long way 2 times the towel should be about 7 inches wide. Once you have your towel ready to go, tie your string around the ends of the towel and tie a knot at the bottom of the string.

Once that is ready place the knot in the door frame and close the door, this will hold your hammock off the floor.

                                                               Source: Movement Medicine.Solutions

Source: Movement Medicine.Solutions

To do neck traction at home:

– Roll up a towel so it’s about the thickness of your thumb.

– Lie on your back on a firm surface with the towel rolled under your neck.

– Relax your head and allow it to fall back over the towel roll.

-slowly scoot away from the doorway while in the hammock, the towel will hold the base of the skull.

– Breathe deeply and hold this position for 30 seconds to one minute.

Neck Hammock is an effective way to stretch and decompress the spine, helping to relieve neck pain. It’s simple to do.

6. Acupressure

Acupressure is an alternative medicine technique derived from acupuncture. It is based on the theory of traditional Chinese medicine (TCM) and uses finger pressure instead of needles to stimulate certain points on the body.

According to TCM, our bodies have channels of energy, called meridians, that flow through them. If these meridians become blocked, it can lead to pain or disease.

Acupressure is said to release these blockages and restore balance and harmony within the body. It is often used as a preventative measure for conditions such as headaches, head and neck pain, and stress-related issues like anxiety and insomnia. It is also sometimes used in labor and delivery to help speed up contractions or reduce pain.

                                                         Source: mydoctor.kaiserpermanente.org

Source: mydoctor.kaiserpermanente.org

To do acupressure:

You will need to find the right spot on your neck.

– You can do this by using your fingers to feel for a small indentation on either side of your spine, about halfway between your shoulder and your noggin.

-Once you have found the spot, apply pressure with your thumb or finger and massage the area in a circular motion.

– You should feel a noticeable release of tension in your neck muscles.

-Repeat this process for as long as you like or until you have relieved all the tension in your Neck.

Neck traction is a great way to reduce soreness and stiffness in the Neck, and it can be done from the comfort of your own home. If you suffer from chronic

Pro Tip: Use a foam roller. Place a foam roller under your skull as you lie down, with the roller positioned at the base of your skull

7. Cervical Traction

Manual cervical traction is one of the best non-surgical methods for treating neck injuries. This form of physical therapy targets herniated discs and relieves you by opening up the cervical spine. You can easily do this at home with a pillow, however, there are devices you can buy that will give you better results.

Manual cervical traction force is perfect for fighting pains in the neck area. Below we will show you how to make an at-home cervical traction device. Before that, it’s important to understand why you need cervical traction in the first place. You most likely have cervical spondylosis, this is just worn and tear on the spinal disks.

Below is your at-home treatment plan.

How to make at-home Cervical traction:

You will need:

– A bed sheet or towel

– Two tennis balls or rolled-up socks

– A pillow

                                                                  Source: Cervical Traction

Source: Cervical Traction


Fold the bed sheet or towel lengthwise into a strip about two feet wide. Tie the ends of the strip together to form a loop.

Place the pillow in the center of the loop.

Thread the tennis balls or rolled-up socks through the loop on either side of the pillow, so they are resting against your neck when you lie down.

Adjust the tension of the devices by moving them closer to or further from the pillow. You should feel a gentle stretch in your neck muscles, but no pain.

How does it help:

Cervical traction is a simple, non-invasive treatment you can do at home to alleviate pain in the cervical spine. It works by gently stretching the neck muscles and decompressing the vertebrae. This can help relieve pressure on the nerves and ease pain in the neck, shoulders, and cranium.

Cervical traction is a safe and effective way to relieve pain and tension in the neck at home. With just a few household items, you can easily make your device and get relief from neck pain.

                                                                     Source:  Spine-health.com

Source: Spine-health.com

Cervical traction is most often used to treat:

-Cervical spondylosis

-Typical head and neck pain

What is Neck Traction?

Neck traction is a method used to stretch and decompress the spine. It can be done with a partner or with equipment, but it can also be done at home with some simple techniques. Neck traction at home can provide relief from pain, stiffness, and headaches.

You can use either what you have at home or purchase a traction device from a reputable medical supply store.


Neck traction is a great way to reduce pain and stiffness in the Neck, and it can be done from the comfort of your own home. If you suffer from chronic neck pain or stiffness, neck traction may be a good option for you. Be sure to talk to your doctor before starting any new exercises or treatments.

Once you have been cleared to try neck traction, give some of these techniques a try and see what works best for you. You’ll be surprised at how much relief you can find with just a few simple stretches. Thanks for reading!

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