Neck traction can increase the blood supply to muscles, ligaments and tendons in the neck, relieving pressure and stiffness while reducing pain, tension and inflammation. Traction is typically conducted with specialized harnesses and equipment with a doctor or physical therapist present, but it can be duplicated in the home without the need for harnesses. These home exercises can reduce or eliminate some forms of neck and head pain, as well as improve posture over time. If stretching and strengthening exercises are not effective, consult your doctor about the possible causes and remedies.
Simple Stretching
Sit up straight. Move the neck backward to a position over the shoulders. Keeping the neck over the shoulders, nod your head forward to affect the deep flexors of the neck. If neck pain prevents moving the head fully forward, move it as far as you can and hold that position briefly, then repeat. This exercise strengthens and stretches the neck muscles, making them more limber, and is effective in the long term alleviation of certain kinds of neck pain. Over time, muscular support will increase around pain sensitive structures of the neck. This exercise was noted by The Journal of Pain as an effective method of reducing both short and long term neck pain.
Nodding and Strengthening
Begin by breathing deeply with your abdomen, taking care not to move your neck muscles as you breath in and out. Place your finger on your chin, then tilt your head forward in a nodding motion while keeping your finger in place. Your chin will move away from your finger. As the muscles in the back of your neck begin to stretch, you will feel a slight pull. Repeat this motion two or three times, slowly, pausing for a few seconds when your chin is away from your finger. This exercise can be repeated every 20 to 30 minutes if needed.
Once you're proficient in this exercise, you can move on to a more advanced version of it. Sit in a position like the sphinx, with your lower body front side down on the floor and your elbows on the floor, arms bent. As you draw your chin away from your finger, push your body up with your arms like you are doing push-ups and perform eight to ten slow repetitions.
After these versions of the exercise are mastered, try another advanced stage of exercise. Stand with your back against a wall and place a small inflated ball behind your head. When you nod in this position, draw your chin down while pressing your skull backward against the ball. The ball will roll slightly under the pressure. Pause for a few seconds with your chin in, performing eight to ten repetitions. This exercise can be performed twice a day.
Posture Improvement
Roll the shoulders back and down, squeezing the shoulder blades together, while rotating your hands outward. With your shoulders back, pull your chin inward toward your neck without bending your head forward. Do this exercise while standing. Breathe evenly and do not strain your neck or shoulders. Over time, you should notice a gradual improvement in your range of motion and a decrease in chronic pain associated with poor posture. This exercise can be done for 20 to 30 seconds, several times per day.
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