The cervical spine is the upper part of the spine located in the neck. Traction, or stretching, of the cervical spine can help relieve pain and pressure in the neck due to injury or arthritis by stretching the soft tissues of the neck and creating space between vertebrae. You can buy special equipment made for neck traction or you can perform exercises at home.
Inversion
Some forms of neck traction actually involve being suspended upside down with weight applied to the head to stretch the neck. In this version, you simply let the head hang in a forward bend and apply gentle traction with your hands.
Stand with your feet about hip-distance apart and fold forward from the hips. Allow your upper body to hang heavy. You can bend the knees slightly if the bend is too much for your hamstrings.
Once you have found a comfortable position, take your hands and interlace them behind your head at the base of your neck where there is a slight indentation. Keeping your grip on the base of your neck, let your elbows and arms relax so that your head is gently pulled away from your shoulders. Hold for one to three minutes and release. Rise up slowly to avoid becoming dizzy.
Cervical Flexion
Cervical flexion stretches the back of the neck and strengthens the front of the neck, which is important for long-term healing of pain and discomfort. To perform cervical flexion, stand or sit comfortably, and while maintaining an upright torso, bend your neck forward so that your chin comes to your chest. Hold for two seconds and release. Repeat five times. Don't force your chin if it will not go all the way to your neck; continue to perform this exercise on a daily basis to stretch the neck muscles and create more space in the cervical spine.
Lateral Flexion
Lateral flexion uses the weight of gravity to traction the sides of the neck. To perform lateral flexion, stand or sit upright in a comfortable position with your shoulders level. Reach your right hand up and over your head, placing your hand over the left ear with your fingers pointing down. Allow the neck to bend to the right as far as it can go while applying gentle pressure, but not forcing it. Keep the shoulders neutral. Hold for five seconds and release. Switch sides, using your left hand to gently traction the neck to the left.
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