Standing Cervical Traction

Before starting this exercise, read our summary of Corrective Care Exercises.

1. Reduces the spine’s resistance to correction by stretching the muscles of the neck, warming up and re-hydrating the discs of the spinal column.
2. Reduces stress in the neck and upper back as well as aids in prevention and rehabilitation of injuries.
3. Assists in the healing of disc bulges and disc tears.
4. Re-hydrates cervical discs and keeps them young, strong, and healthy.
5. Helps adjustments to restore the normal cervical curve, the "arc of life", relieving tension on the spinal cord. 6. Increases the motion of the first 4 cervical vertebrae to re-stimulate endorphin production (chemicals which block pain).

• Set up your traction unit at the appropriate height.  The curved piece should hang slightly lower than the back of the head. You should not have to stand on your toes to get into the traction unit.  When your traction unit is set at the correct height, you should be able to step right into it with your feet flat on the floor.  Your traction unit comes with a hook for the door and an extension loop.  You can also install a strong hook in the wall if necessary.
• When tractioning your neck, do not push, pull, or hang from the handles on the straight piece of the unit.  Rather, the straight piece of your traction unit will pull up on your chin as you lower yourself at your knees.  All of the force should come from your lower body. Hold on to the handles as a guide only.
• As your bend at the knees, push your bum out, and your lower back forward, and your head will extend back (chin UP).
• As you slowly push up from the knees, your lower back and bum will flatten out, and your neck will flex forward again (chin back to NEUTRAL).
• The motion of your head and neck should be flexion & extension only (not "up and down").  Do not push so far up with your knees that your neck moves up and down - it should only flex and extend with each repetition.  In most cases, your knees will be slightly bent throughout your entire set of tractions.
• Start your home traction exercises doing 10-20 tractions in the morning, and 10-20 tractions at the end of the day. Ultimately, you should work toward 50 tractions, 3 times per day, at morning, noon, and night.
• Always perform the standing traction exercises before your chiropractic adjustments, to prepare your spine fore care.  Never perform traction immediately following your adjustment, as this may loosen up tissues and prevent your adjustment from holding.