Your neck’s been carrying the weight of your screen time — literally. Hours of phone scrolling, laptop slouching, and forward head posture pile on the pressure. Before you know it, your head neck is locked up and your upper traps feel like no amount of massage is going to get them to relax.

That’s where neck traction comes in. Done right, it can release tension, reduce pain, and give your spine the ease it’s been begging for. Let’s break down what it is, why it matters, and the safe ways to do it at home.

 

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What Is Cervical Traction?

Cervical traction (aka neck traction) is a gentle stretch for your spine. By lightly pulling your head away from your body, traction creates space between your vertebrae. This reduces compression, eases tension, and lets muscles finally relax.

It is not about “yanking your neck.” It’s about controlled decompression — the kind that can help headaches, pinched nerves, or even that stubborn stiffness from sitting too long.

If you’re dealing with more than just tightness, check out our Ultimate Guide to Neck Pain for the full rundown on symptoms and causes.

 

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Benefits of Neck Traction

Why does traction feel so good? Because it:

• Reduces neck pain and stiffness

• Relieves pressure on herniated or bulging discs

• Takes stress off pinched nerves

• Improves posture and spinal alignment

• Helps relax tight muscles so you move easier

It’s one of the simplest, least invasive ways to give your spine a reset.

 

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Types of Neck Traction

There isn’t just one way to do it — here are the main types:

• Manual traction – Done by a chiropractor or physical therapist.

• Mechanical devices – Over-the-door systems, inflatable collars, or specialized traction machines.

• At-home supports – Pillows, wedges, or setups that gently position your head and neck.

Pro tip: Devices can be helpful, but they’re tools — not magic fixes. Pair them with posture work for lasting results. (More on that later.)

 

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How to Do Neck Traction at Home

This is Dr. Mike in the video above, who is a licensed chiropractor, giving his wife a little extra neck traction love. Here’s a simple traction exercise you can try without fancy equipment… or feet on your shoulders.

1. Lie on your back on a firm surface. Slide down until your head and neck hang just past the edge.
2. Let gravity do the work. The weight of your head creates a natural stretch through your neck.
3. Want a deeper release? Scoot down until your shoulders also hang off the surface. That extra drop increases traction.

Another option: tightly roll up a towel and place it under the curve of your neck while lying on your back. This gives you a mild stretch and help restore your neck curve without the hang.

For the best long-term results, combine traction with muscle work. See our guide on strengthening your neck muscles for better posture.

 

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Is Neck Traction Safe?

For most people, yes. But like any tool, it has limits.

Do:

• Start light and short (30 seconds to 2 minutes).

• Use it to relieve mild pain, stiffness, or tension.

Don’t:

• Use traction if you’ve had recent neck surgery, fractures, severe osteoporosis, or vascular problems.

• Push through pain — it’s not supposed to hurt. Stop if symptoms get worse.

Common FAQs:

• Does cervical traction really work? Yes — studies show it helps with pain relief and mobility, especially when combined with exercise.

• Can you do it every day? Light traction can be daily. Just keep it short and pay attention to how your body responds.

 

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When to See a Professional

If you’re dealing with:

• Persistent or worsening pain

• Numbness or tingling in your arms or hands

• Limited mobility that doesn’t improve

…it’s smart to get checked by a chiropractor or physical therapist. But here’s the good news — most posture-related neck problems can be worked on at home.

With your MoveU Membership, you’ll have step-by-step programs, a private community of MUvers, and direct access to coaches who can review your form and guide your technique. You’ll learn how to move better, restore alignment, and improve your posture — all without leaving home.

For the bigger picture on posture problems, dive into our Tech Neck guide.

 

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The Bottom Line

Neck traction is a simple way to release pressure, relax tight muscles, and give your spine some breathing room. But it’s not the whole solution. To truly fix the cause — forward head posture, weak muscles, daily habits — you need more than just a stretch.

That’s where we come in and you’ve got two paths:

The MoveU Cervical Disc & Military Neck Program or the MoveU modular sequence program that will flow from Back & Core > Shoulders & Arms > Head & Neck. Both paths combine mobility, strengthening, and alignment training so you don’t just feel better — you stay better.

👉 Start the program today and take control of your neck health.