How to Decompress Your Neck at Home (4 WAYS) | Self Neck Traction | Dr. Jon Saunders

[@drjonsaunders]

Which way did you find the most helpful? Let me know below! :) ➡ SUBSCRIBE HERE: kzbin.info

[@diannerose3140]

#3 towel

[@drjonsaunders]

@@diannerose3140 Good one!

[@willlowrey2840]

4 was amazing

[@susanaescobedo1]

#2 was EXCELLENT. I felt the nerve going down to my left elbow and then it disappeared. It was a good pain. Should I be sleeping with no pillow?

[@HomeAtLast501]

So, to be clear --- you're giving us 4 methods for decompressing our neck at home, so we don't have to go to a chiropractor. But you're suggesting that after we watch the video that we make an appointment with our primary care doctor, which we'll probably have to pay for out of pocket because it's medically unnecessary, and take this video to the appointment, and have the doctor watch the video, and ask him/her if he feels the exercises are safe for us?

[@lclayton1330]

WOW!! Not kidding, I did the bed one and my neck feels AMAZING!! NO, SERIOUSLY, THANK YOU!! I'm a really athletic guy who has been getting depressed because my neck and back (both upper and lower) have been feeling so bad that I couldnt move like before and without pain. This made me feel refreshed in just a few minutes!!!

[@drjonsaunders]

Awesome!

[@ecomm7048]

If you're playing video games in a chair brother, buy an exercise ball and sit on that while you play instead. Get up and stretch every 30 mins to an hour.

[@marcos061059]

I just tried the last stretch (without the towel) while seated at the office. I put my elbows on the desk with my hands in position on the neck and slowly roll backwards in the chair. It worked spectacularly!

[@drjonsaunders]

Great! Thanks for watching!

[@gonadiator]

Learned #4 on my own dealing with cervical and thoracic pain for years. These stretches feel so good!

[@drjonsaunders]

Great!

[@angelinalinares6993]

I’ve been in pain from the top of my head to my mid back I did the exercises were you hang my head off the bed and I fell a major difference. Each time I went to the chiro or physical therapy my symptoms worsened but this easy stretch worked. I have reverse curve lodoris in neck and scoliosis God bless you I haven’t felt relief in almost a year.

[@drjonsaunders]

I hope you find my video helpful - best wishes!

[@aurelmerkohitoj1006]

Hi. What symptoms do ur headaches have. I do have mild pain at the top of my head, in fact not pain but just a weird feeling like pulsation. I think it is related to my neck. Are yours the same?

[@infinityowl4203]

Thank you so much! Been getting tension headaches off and on for a few years could never put together a perfect method to relieve them till now.

[@drjonsaunders]

Great to hear!

[@justpassingthrough3410]

The traction side stretch is life altering.

[@drjonsaunders]

Glad you enjoyed it!

[@ElDarren]

The last one using a towel at the foot of the bed works wonders. Thanks for the tips!

[@drjonsaunders]

You're so welcome!

[@ilykfritos1]

Literally all 4 of these world like a charm! So much relief! As a nail technician, my neck takes a beating from all the leaning in. Decompressing my cervical spine is the key! Just what the doctor ordered. Thank you so much! 💓

[@drjonsaunders]

Happy to help!

[@Triumphinchrist1]

Neck traction at PT helped to ease my vertigo& imbalance of many years.They actually thought it was Menier's! I'm going to try this out.Thanks.

[@drjonsaunders]

Thanks for sharing!!

[@JK-ox2kp]

From someone who works in front of a pc 8-9 hours a day, thank you! These neck stretches are very helpful

[@drjonsaunders]

Glad you like them - I live them and use them as well. :)

[@MrMuleA]

I liked #1. I all so find if I push down on my thighs when doing it I get some cracking along my spine. Good video!

[@drjonsaunders]

Thanks for sharing!

[@jamesrandall1979]

The first one has given me amazing relief from a herniation I am battling, thanks a bunch!

[@drjonsaunders]

Glad it helped!

[@paulkane7771]

Thank you for these! FYI, these caused my head to detach from my body. However, I plan to reattach it soon!

[@drjonsaunders]

:)

[@teriann1952]

I have been doing the shoulder drop and chin tuck. I have a very severe swelling of the facet joint. PT and I decided on ordering a Saunders cervical home traction...as the manual traction when he stretched my neck reduced the pain significantly while he stretched several times for several minutes each. Looking so forward to reduce the swelling and feel better.

[@drjonsaunders]

I hope you feel better soon.

[@ghaliaghalia7417]

الله يجزاك الخير ويجعله في ميزان حسناتك تمارينك رائعة ونصائحك مفيده التصوير رائع وواضح أحسن واشطر دكتور الله يعطيك خير الدنيا والآخرة ويطول بعمرك اللهم آمين يارب العالمين متابعة من سوريا

[@drjonsaunders]

🙏

[@akaunderdog4223]

The last one is by far the most effective. Thx Doc

[@drjonsaunders]

:)

[@gangaravi7886]

#1 and #2 is really very effective. Thank you so much. It helps me alot.

[@drjonsaunders]

You’re welcome 😊

[@lanacheng8709]

All the exercises with the towel are great!

[@drjonsaunders]

They do feel good!

[@linkhawk5509]

Amazing decompression stretches. My neck thanks you so much Dr. Saunders. I'm going to do these daily mixed in with my other body stretches.

[@drjonsaunders]

Sounds great!

[@Laele267]

Thank you so so so so much!!! It helped a lot with my pain!

[@drjonsaunders]

You're welcome!

[@marilynleach1835]

Great video. Thanks for sharing your expertise to help us feel better.

[@drjonsaunders]

Glad to help!

[@benjamind.gordon]

Thanks for tips and techniques. Simple and straight to the point!

[@drjonsaunders]

I'm glad you found it helpful. ☺️

[@ayeshamansur8446]

For me the most that I found comfortable and helpful is the first one and the last one, Thanks alot and God bless you..

[@drjonsaunders]

My pleasure!

[@tatianavaldez8920]

Hi Dr. Jon are you suppose to do all 4 stretches in rotation? Or just the ones you are most comfortable with?

[@drjonsaunders]

You certainly could...but most will focus on the one that feels the most "comfortable". Thanks for watching.

[@casonkang2441]

it works , help to relief migraine, thank you for sharing

[@drjonsaunders]

Great to hear!

[@stabbythedoll]

thank you for posting these stretches in a video! I need little reminders that if I keep on moving, I will get through the issues I am experiencing in Menopause.

[@drjonsaunders]

You got this!

[@geetabhatt7592]

Thank You. This confirms with what I generally do for neck pain.

[@drjonsaunders]

You're so welcome!

[@thomasmulroney2065]

Great job and great result. Thank you for being so generous with your talent

[@drjonsaunders]

My pleasure!

[@dooneparkinson2383]

Thanks prolapsed discs 3 years ago when moving after along convalescent period with breast cancer. These have been great. I used to have a table that I hung upsidedown but used my massage table to do upper body traction Thanks great tips....learning that a lot of other things relative to immune systens and digestion bowel relative to neck too😊

[@drjonsaunders]

Thanks for watching!

[@benjieford9462]

All of these, amazing. Late to the party but have been desperate for some relief while in Scotland away from my Chiroprator and have been sitting at a computer/over my drawing tablet several hours a day. Literally was starting to feel like a turtle head going into its shell for lack of a better description and had constant tension headaches. Doing these stretches is the first relief I’ve had in weeks

[@drjonsaunders]

Happy to hear it...best wishes!

[@munazzaalavi7734]

Thank you Dr Saunder .i had a severe pain in my neck and on shoulder blade and shoulder .you last exercise worked so well . Can you share exercises pls .iam a muslim .lots of prayers for you . Thank you once again .

[@drjonsaunders]

Please explore my channel for helpful videos. :)

[@doloresizabella8188]

Good and right motions for neck halth! Thank you!

[@drjonsaunders]

You're so welcome!

[@Lowe81]

Thank you very much Carlos from New Jersey. Feel a difference already.

[@drjonsaunders]

You are welcome!

[@andreasmith6857]

Thank you Dr the second stretch works wonders for me

[@drjonsaunders]

Wonderful!

[@Benjamin-M]

The 3 seems like the best, allow to strech the pelvic floor too. My doctor put some pelvic / abdominal reinforcement in order to fix my neck. And i'm doing some pelvic floor exercices at home and i have physiotherapy sessions.

[@drjonsaunders]

Thanks for sharing!

[@lynmon7198]

Wow even just the simple first one worked great! I have really bad neck pain and headaches and I can do that one at work!

[@drjonsaunders]

Glad it helped!

[@relaxingrideswithrotty2969]

Love this Dr. Jon - Do you have a print out instruction sheet for the 5 exercises? That'd be awesome to have. If not i'll make you one.

[@drjonsaunders]

Unfortunately I do not. :( Thanks for the offer. :)

[@soppingclam]

Thankfully, I have a team of specialists to do specific movements for my body while I work.

[@drjonsaunders]

👍

[@kimalonzo3363]

I'm going to try these!!!

[@drjonsaunders]

You got this!

[@lcmlcm2460]

I like the first one. Simple but surprisingly effective. Thanks

[@drjonsaunders]

Glad you like it!

[@yourjustdesserts]

For the last one, you don't need to do something so complex. You could lay down on a rigid surface and push up on your jaw near the masseters while relaxing the neck. As you push up, your head will want to roll back. However, gravity acting upon your head and the rigid surface will keep it stabilized. You'll feel a deep sense of decompression, and the direction will be along the spine.

[@drjonsaunders]

Good one!

[@Oddball211]

Thank you I feel much better now, the towel from side to side worked best

[@drjonsaunders]

Wonderful!

[@mariachua3780]

a little bit of everything (5)help me. Now pain free. and feeling great, too. Thank you very much !!!

[@drjonsaunders]

You're very welcome!

[@yudivazquez1296]

Thank you!

[@drjonsaunders]

Welcome!

[@elizabethplane9868]

Thank you Dr John. Am moving on to these now, being careful with my neck. 🌟

[@drjonsaunders]

Best of luck!

[@jayabarnela3189]

I will definitely try !!! It’s something one must do

[@drjonsaunders]

Hope you like it!

[@jimmylee1776]

Thanks for this video I will try the 4 methods.

[@drjonsaunders]

Most welcome!

[@hervejean9262]

Great exercices very efficient ! thanks a lot.

[@drjonsaunders]

Glad you like them!

[@sircharles7323]

Thank you so much for showing this so useful and good explaining! My favorite is the towel stretch, I developed it independent myself before and I am glad that you could confirm it here, so now I am more confident, that I am doing the right. My second one is the first, but for me it feels better if I first bring my head up and chin down and then the shoulders back and down. Otherwise I feel some discomfort in my neck.

[@drjonsaunders]

Thanks for sharing!!

[@janantonelli9121]

OH WOW! Thank you so much for this video. I have been so dizzy and on the verge of a headache. I had 3 adjustments, and little relief. You explained this so perfectly and seems like an answer to my prayers. This is exactly what I have going on. These exercises are instant relief. Thank you.

[@drjonsaunders]

Glad it helped!

[@danieldavis8607]

This was fantastic. Thank you for the help.

[@drjonsaunders]

You're very welcome!

[@Maryam4light]

Thank you Dr Jon!! Exactly what I needed now. My favorite is #1 I noticed it instantly such a relief while I was doing 1st exercise. Blessings 💜🙏

[@drjonsaunders]

Great...yes the first one feels really good! Blessings to you as well. :)

[@zagarellamaryrose8708]

You are a godlike person. Thank you so much.

[@drjonsaunders]

You're welcome!

[@arajalali]

Am I imagining things or did these neck exercises even relieve some digestive gas pressure? Thank you. The neck exercise really helped even with the initial tries.

[@drjonsaunders]

It's possible as it stretches open the ribcage...best wishes.

[@mylenebernardo9526]

Thank you very much doc

[@drjonsaunders]

Most welcome!

[@aetherea8955]

Ich bin begeistert von diese Übungen, First time i See This exercices❤

[@drjonsaunders]

:)

[@anko9777]

#2 works perfectly. what options can be to stretch the shoulder blades upper area of the spine? I've tried hard pressing and rotation but it didn't work at all. Thank you so much.

[@drjonsaunders]

Try this: kzbin.info/www/bejne/rF66d3iabq-hf5Y

[@anko9777]

Thank you Dr.Saunders! @@drjonsaunders

[@lillianruthdiazgomez4178]

Realiza el ángel en la pared, prueba o en el piso, pones los brazos en W y vas subiendo sin separar del piso los brazos en cada subida sostienes por 60 segundos hasta llegar lo más arriba que aguantes, eso me ayudo además de las movilizaciones del cuellos laterales y verticales 20 veces cada uno y luego los de fortalecimiento, tracciones suaves y tambien los de hilo dental, Espero te ayuden los realizo a diario., me han ayudado mucho .Busca muchos videos y eliges.

[@jimkovacs7]

Dear doc, been using the towel technique for some time now, that one has been VERY helpful for my problems. Wish I could visit you, but Caracas is a bit far away. Blessings in all !

[@drjonsaunders]

Wonderful!

[@emilyvarsava8832]

These are all great! #2 is my favourite :) I notice a lot of immediate relief!

[@drjonsaunders]

That is great Emily! :)

[@TimoCrysisFreak]

this is gold, thank you Sir. Greeting from Germany !

[@drjonsaunders]

You're very welcome!

[@MSomo526]

If I’m having a headache that feels like it stems from my neck and shoulders area, how often could/should I do these for some relief? Just did all of these and I can feel a difference. TY! ❤

[@drjonsaunders]

2 times per day should be sufficient. Take care.

[@jeffdouglas6978]

Excellent

[@barbsterboo3100]

Do use felt really good thank you

[@drjonsaunders]

You're welcome 😊

[@adrienneadrienne3020]

Is it normal to have mucous drainage when I do these stretches or even by massaging just below my my neck below my skull?

[@drjonsaunders]

That seems unusual...please see your doctor. Best wishes.

[@emily7551]

Does attn to shoulder position matter throughout all of these? Ty:) Just Excellent !

[@drjonsaunders]

Just keep them in a natural position. Thanks for watching!

[@LolkeDijkstra]

Nice. Thanks. #1 seems really good.

[@drjonsaunders]

It is!

[@LolkeDijkstra]

@@drjonsaunders making myself a little more clear: what I meant is that I actually tried it and it seemed to have worked out well. Felt good! I guess I should find a practitioner somewhere close by, because my head rotation to the right is very limited. I also have problems with a muscle in the upper back on the right side. So I should probably go see a chiropractor.

[@idaselinahobbs9031]

Exercise 3B - l find it much better when swapping hands. Blessings from Germany 🤗❤️

[@drjonsaunders]

Thanks for sharing!!

[@gunvantsharma5393]

Thank you Jon..it works great Pls let me know about stretching exercise for C-6 C-7 nerve compression as feeling unpleasant in both arm

[@drjonsaunders]

Try these ones and see which one works best for you...all the best!

[@nataliedoepke5854]

Number one, took a mag glycinate and did this exercise then got all excited when the pain went away.

[@drjonsaunders]

I'm glad you found it helpful!

[@nothingimpossible7570]

Thanks for the wonderful vedio please let me know shall spinal traction can be perform daily exercise as routine?

[@drjonsaunders]

It can be done daily, best wishes!

[@deniseburkart7955]

Wonderful ❤Thank you!!!

[@drjonsaunders]

Glad you like it!

[@unicornpeg]

Im new here but love your videos! Thank you

[@drjonsaunders]

Glad you like them!

[@leticiabraun2909]

Thanks so much !!

[@drjonsaunders]

My pleasure!

[@degrad9]

Amazing tips, thank you doc!

[@drjonsaunders]

My pleasure!

[@carolnewdawn1517]

When I hung my head back over the couch I had dizziness and a little pain. You say not to do that exercise if you have pain or dizziness . Please could you explain why?

[@drjonsaunders]

If pain or dizziness happens there may be an underling issue in the neck that should be diagnosed prior to do any exercises or stretches, so I always encourage you to see your doctor first...best wishes.

[@carolnewdawn1517]

@@drjonsaunders Thanks

[@Romantico1962]

Great exercise, indeed. Very helpful and simple. Thanks

[@drjonsaunders]

Glad you liked it!

[@lightning8589]

Thank you a lot

[@drjonsaunders]

You are welcome!

[@thatdiycouple5513]

I love your channel! Thanks for putting out this great content!

[@drjonsaunders]

Thank you for your kind comment. :) Keep well.

[@heavenoo4999]

Thank you so much for sharing this 🙏

[@drjonsaunders]

No problem 😊

[@massoverride478]

thank you

[@drjonsaunders]

You're welcome!

[@ehababumoailish6574]

Does this help for sharp pain on rhomboid ? I have pain when trying to rotate my head right or left but the pain is consistent on left side

[@drjonsaunders]

It may, give all 4 a try to see if one works - all the best!

[@ehababumoailish6574]

@@drjonsaunders thanks doctor, seems reduced the pain when rotating my head now, pain went little down to shoulder blade

[@jenniferbradshaw6025]

Dr Saunders, I can't thank you enough for all your very effective videos. Have question for you. My primary doctor told me to to this thing. I am having pain in groin side, and apparently that is because of the pain in my lower back. My lower back pain is more on the left side on that hip bone, sometimes it locks up and I can hardly walk when that happens. It is annoying because I am a walker🚶‍♀️.It radiates down my left foot and it is painful. My doctor who is apparently having the samething thing told to get ankle weights and wear them on my ankles, along with all the exercises I am doing from your videos, and what he has given me. He showed me his ankle weights on his ankle and he said when he wears them he has no pain.. I haven't bought then as yet but of course I will. But a few days ago I found one ankle weight in my house and immediately I started wearing it and to be honest I see a bit of difference when I have it on. I am going out get another one as you have always say even though we are not having pain on both sides, we should always work out both side. What do you think about the ankle weights? Thanks Dr. Saunders my personal. 😂😂 chiropractor. Your videos are truly very effective..🙌🙌🙌.

[@drjonsaunders]

For certain conditions it may help, but to be honest without examining you to determine the exact cause of your problem it is hard for me to say...if you feel it is helping, keep at it. All the best!

[@throwball2248]

Great stuff. Love the towel technique

[@drjonsaunders]

Glad you liked it!

[@dragamboazulinqiacupuntura122]

Thankx

[@drjonsaunders]

My pleasure. :)

[@sethako6768]

Hello John- you mentioned these are not good if you have disc degenerative disease - is/are there any specific ones you will prescribe… Best, Seth

[@drjonsaunders]

They can be done even in those with DDD, but it would be recommended that you ask your health care provider first. Best wishes.

[@hello-from-orion]

Very good!

[@drjonsaunders]

Thanks!

[@ian_md]

I wish that worked for my dizziness but sadly not. I find number 1 feels like it pulls further down my spine where I do tend to have aches and swelling (that needs investigating next)

[@drjonsaunders]

It is often difficult to know what is best for a certain person...please speak to your doctor.

[@TheFed1996]

Relax your neck, use anything that reduces inflammation, do any of these stretches, then do eplay maneuver. Coming up on 13 years of vertigo and finally discovered how to overcome it using this method.

[@ericeusebiocalderonjr1026]

I am experiencing dizziness for the past 12 years. I feel imbalance and brain for the whole day and it never goes. I hope you can help me. I have cervical straightening and mild neural canal narrowing as shown in MRI. Dessicated C2 to C6

[@Dreamnationfxa]

@@TheFed1996 can you help me to fix my neck problem

[@satchycollins3985]

Thanks

[@drjonsaunders]

Welcome!

[@huka111]

#1 instant relieve! And the guidance is spot on!

[@drjonsaunders]

Thank you!

[@CC-bw2rp]

Witch one is the best doe older people with osteoporosis?

[@drjonsaunders]

Please speak with your doctor as it is not possible for me to make a recommendation without knowing your complete medical history - best wishes!

[@tenayeabayneh6938]

Hello Dr. My name is tenaye Abayneh from Ethiopia. I have neck disc bulge of C5/C6 C6/C7 for near to 6 years. Now I am under treating by IDD therapy for 15 sections but I have heavy pains on my shoulder and thoracic everyday . So I need your advice please. Thank you

[@drjonsaunders]

I would love to give you specific advice/help but without an exam, etc... it is impossible...I hope you feel better soon!

[@DRaGON188]

I love the video and the towel stretch feels really good. I woke up in the morning 5 days ago and my neck has been hurting everyday. When I turn my neck left it makes a scraping noise but doesn't do it the other way. I'm just trying to get it to pop or something (very carefully of course). Not sure what to do?

[@drjonsaunders]

Don't pull too hard, just consistently do the stretch gently.

[@DRaGON188]

@@drjonsaunders lol I should of clarified. It was hurting before doing the towel stretch. Its starting to feel a little better now though. I just keep sleeping on it wrong. Have to practice better pillow habits. Thank you for replying.

[@krystlegregory3130]

It’s always my lower back and my neck I’m in pain and I cannot hardly ever sleep because of it I have so many different pillows I just ordered a new one online hoping that will give me some relief!

[@drjonsaunders]

I hope you feel better soon. :)

[@dalisozulu356]

Thank you all disc pain stopped till the level T1 what do I do now?

[@drjonsaunders]

Enjoy!

[@SL-lk2qr]

Feel so nice with the 1st method & the 3rd method! Thanks Dr.Jon! But guess the 2nd method not suit me as feel the piching sensation after did the front neck hanging stretch. Probably due to my reverse lordosis of the cervical spine and spondylosis.😅

[@drjonsaunders]

Yes you are likely correct wrt to your underlying issues...thanks for your comment!

[@Aisha2178]

Awesome thank you! 🙏🏼

[@drjonsaunders]

You're so welcome!

[@drjonsaunders]

@@Aisha2178 We are!? Small world! :)

[@L1VeMu2iK]

I have a pinched nerve in my back C8 and I need to relieve the tension as i have been in discomfort (back and right arm down to my pinkie and ring fingers) for several weeks. Do you suggest I wait until the pain is gone to try these? I also have DDD.

[@drjonsaunders]

Best to ask your doctor, but these can typically be started at your tolerance. Best wishes.

[@christinachristian391]

Towel stretch and last two I heard a slight crick. I feel a bit better but still getting slight nagging headaches, how many days do you think this would last for after these stretches?

[@drjonsaunders]

It can take different amount of days/time for each person...if persists, please speak to your doctor. Best wishes.

[@KierstenFaith101]

I've had stiff neck for like 2 months, what at home methods can I try?

[@drjonsaunders]

Please explore my channel for more videos on neck pain and stiffness.