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Neck · Stretching

Seated Cervical Self-traction

Seated cervical self-traction, 3 sets, hold for 20 seconds

Illustration of the Seated Cervical Self-traction exercise

Listen to the instructions

How to do the exercise

Sets: 3

Duration: Hold for 20 seconds

Description: Sit upright on a chair, place your hands on each side of your head, and gently pull upward to stretch your neck. Maintain the traction without forcing, keeping your back straight and shoulders relaxed.

Tips: Perform the movement slowly and control the traction to avoid any pain. Breathe deeply during the stretch.

Progression: Gradually increase the duration of the traction by 5 seconds as the exercise becomes comfortable.

At a glance

Goal
Stretching
Level
Beginner
Equipment
chair
Starting position
Assis sur une chaise, dos droit
Clinical goal
Étirement et soulagement de la tension cervicale
Also known as
traction cervicale assise, étirement du cou assis, auto-traction du cou

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.