As requested by one of our customers, this neck traction exercise is a way you can achieve relief of neck pain, tightness and headaches at home.
In the video below I’ve used a medium strength stretch band and a car seatbelt cover to create comfort for doing neck traction at home. You just need to find somewhere to attach it such as the stair railing, the bed post, a kitchen leg. Something that’s sturdy enough you won’t risk dragging it across the room. You will notice in the video I tested my neck range of movement before and after; I recommend you doing the same thing. I found my range of movement slightly improved after approximately 60 seconds of traction. My neck pain and headache reduced too however after about half an hour at the computer my pain returned. If this happens the key is to repeating the exercise every hour and see if that helps.
If you have neck pain, neck tightness or a mild headache it might be coming from joint restriction in your neck. Gaining movement back in a joint is key to relaxing your muscles. Cervical traction helps to relax the muscles, which can significantly relieve pain and stiffness while increasing flexibility. It can alleviate pain from joints, sprains, and spasms
Cervical traction devices work by stretching the spinal vertebrae and muscles to relieve pressure and pain. Force or tension is used to stretch or pull the head away from the neck. Creating space between the vertebrae relieves compression and allows the muscles to relax. This lengthens or stretches the muscles and joints around the neck.
These improvements may lead to improved mobility, range of motion, and alignment. This will allow you to go about your daily activities with greater ease.
A 2017 meta-analysis of studies analyzed the effectiveness of cervical traction in relieving neck pain. This report found that the treatment significantly reduced neck pain immediately following treatment. Pain scores were also reduced in the follow-up period. More in-depth, high-quality studies are needed to learn more about the long-term effects of this treatment.
Generally, it’s safe to perform cervical traction, but remember that results are different for everyone. The treatment should be totally pain-free. Stop if you experience any side effects like headaches, nausea, dizziness and chat to your practitioner. Some side effects are normal when applying techniques to your body but its always better to check in with your practitioner anyway.
You should avoid cervical traction if you have:
- rheumatoid arthritis
- a recent fracture or injury in the neck area
- a known tumor in the neck area
- a bone infection
- issues or blockages with vertebral or carotid arteries
- cervical instability
- spinal hypermobility
Always talk to your doctor or physical therapist before beginning any treatment. Touch base with them throughout your therapy to discuss your improvements as well as any side effects. They can also help you to set up a treatment plan that addresses exactly what you need to correct. Get help online.
Hope this helps!
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