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

How to Decompress Your Neck at Home (4 WAYS) | Self Neck Traction | Dr. Jon Saunders | Newmarket Chiropractor
Dr. Jon Saunders shows how to decompress your neck at home for pain relief! These 4 neck decompression stretches and exercises are geared towards relieving pressure in the spinal discs, joints and muscles of the neck and upper back. These self neck traction stretches for the neck and upper back are effective and easily done with NO EQUIPMENT!
Watch now and learn how to decompress your neck at home!
#necktraction #neckpain #selftraction #spinaldecompression
Please subscribe to our channel here: kzbin.info...
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AS ALWAYS, PLEASE CHECK WITH YOUR PRIMARY HEALTH CARE PROVIDER TO DETERMINE IF THE CONTENTS OF THIS VIDEO ARE APPROPRIATE FOR YOU SPECIFICALLY. Some or all of these stretches/exercises/movements may be contraindicated if you have certain underlying spinal conditions such as spinal degeneration, spinal stenosis, disc bulge/herniation, instabilities, and other undiagnosed spinal problems.
Any questions about the content or whether it is appropriate for you? Please leave them in the comments section below.
Please visit our website at: www.chirofirst.ca
www.chirofirst.ca
Dr. Jon Saunders, B.Kin., D.C.
Chiropractic on Eagle
Newmarket, ON L3Y1K5
Tel: [phone]
Clinic Hours:
Monday - 7:45 AM - 6:30 PM
Tuesday - 7:45 AM - 5:30 PM
Wednesday - 2:45 PM - 6:30 PM
Thursday - 7:45 AM - 5:30 PM
Click here for directions:
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** Channel Disclaimer **
The information provided is strictly for educational/information purposes ONLY. The information provided on this channel, all videos, and all comments and replies to comments/questions is intended for information purposes only and does not constitute medical, chiropractic, health or other advice of any kind or nature. No professional relationship exists or existed by viewing / interacting with the content on this channel. The viewer or recipient of information on this channel / videos / replies to comments should consult a physician and / or their primary health care provider in matters relating to their health. This channel / videos / replies to comments does not contain all information available regarding the subjects addressed in this channel / videos / replies to comments and it may be outdated. This channel / videos / replies to comments has not been created to be specific to any individual’s needs. The creator/owner of this channel has no liability or responsibility whatsoever to any person or entity regarding any matter related to this channel / videos / replies to comments and / or its contents.
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[@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?

[@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 😊

[@danieldavis8607]

This was fantastic. Thank you for the help.

[@drjonsaunders]

You're very welcome!

[@maryo.sanchez5953]

Thank you, these were great!

[@drjonsaunders]

Glad you like them!

[@degrad9]

Amazing tips, thank you doc!

[@drjonsaunders]

My pleasure!

[@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!

[@benjamind.gordon]

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

[@drjonsaunders]

I'm glad you found it helpful. ☺️

[@dilipvedpathak1658]

Really helpful, Thank you so much Doctor for this great video.

[@drjonsaunders]

Glad it was helpful!

[@Aisha2178]

Awesome thank you! 🙏🏼

[@drjonsaunders]

You're so welcome!

[@drjonsaunders]

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

[@Romantico1962]

Great exercise, indeed. Very helpful and simple. Thanks

[@drjonsaunders]

Glad you liked it!

[@yudivazquez1296]

Thank you!

[@drjonsaunders]

Welcome!

[@doloresizabella8188]

Good and right motions for neck halth! Thank you!

[@drjonsaunders]

You're so welcome!

[@thomasmulroney2065]

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

[@drjonsaunders]

My pleasure!

[@mylenebernardo9526]

Thank you very much doc

[@drjonsaunders]

Most welcome!

[@lcmlcm2460]

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

[@drjonsaunders]

Glad you like 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!

[@kimalonzo3363]

I'm going to try these!!!

[@drjonsaunders]

You got this!

[@andreasmith6857]

Thank you Dr the second stretch works wonders for me

[@drjonsaunders]

Wonderful!

[@hervejean9262]

Great exercices very efficient ! thanks a lot.

[@drjonsaunders]

Glad you like them!

[@leticiabraun2909]

Thanks so much !!

[@drjonsaunders]

My pleasure!

[@marilynleach1835]

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

[@drjonsaunders]

Glad to help!

[@emilyvarsava8832]

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

[@drjonsaunders]

That is great Emily! :)

[@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.

[@lanacheng8709]

All the exercises with the towel are great!

[@drjonsaunders]

They do feel good!

[@jayabarnela3189]

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

[@drjonsaunders]

Hope you like it!

[@throwball2248]

Great stuff. Love the towel technique

[@drjonsaunders]

Glad you liked it!

[@hello-from-orion]

Very good!

[@drjonsaunders]

Thanks!

[@lightning8589]

Thank you a lot

[@drjonsaunders]

You are welcome!

[@klausnielsen1537]

Thank you 🎉😊

[@drjonsaunders]

You’re welcome 😊

[@geetabhatt7592]

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

[@drjonsaunders]

You're so welcome!

[@gangaravi7886]

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

[@drjonsaunders]

You’re welcome 😊

[@justpassingthrough3410]

The traction side stretch is life altering.

[@drjonsaunders]

Glad you enjoyed it!

[@massoverride478]

thank you

[@drjonsaunders]

You're welcome!

[@mariarosameyer6875]

Nice informative video

[@drjonsaunders]

Thanks!

[@TimoCrysisFreak]

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

[@drjonsaunders]

You're very welcome!

[@elizabethplane9868]

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

[@drjonsaunders]

Best of luck!

[@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!

[@gonadiator]

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

[@drjonsaunders]

Great!

[@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!

[@maryam2278]

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. :)

[@darksidedxd3177]

number 1 helped so much dude what a beast

[@drjonsaunders]

Yes that is a good one!

[@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!

[@dragamboazulinqiacupuntura122]

Thankx

[@drjonsaunders]

My pleasure. :)

[@akaunderdog4223]

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

[@drjonsaunders]

:)

[@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!

[@barbsterboo3100]

Do use felt really good thank you

[@drjonsaunders]

You're welcome 😊

[@zagarellamaryrose8708]

You are a godlike person. Thank you so much.

[@drjonsaunders]

You're welcome!

[@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?

[@satchycollins3985]

Thanks

[@drjonsaunders]

Welcome!

[@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!!

[@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!

[@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!!

[@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!

[@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!

[@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. :)

[@Improvise_Adapt_0vercome]

Bashed my head into a metal conveyor almost 4 months ago.. Initial concussion and then the fun neck games began. Been doing neck mobility exercises religiously for awhile now and the healing doesn't seem to come. Initial CT scan showed no brain bleeds and MRI showed no compression or anything even remotely severe. Had a chiro even do the twist and crack on my neck and a back adjustment to no avail. My patience is wearing thin.. I was a healthy, strong 200lb bodybuilder now reduced to a shell of my former self, not able to gym or just feel comfortable from day to day. I am not in any excruciating pain.. Just discomfort in different areas of my neck on any given day. I'd appreciate any advice you may have to offer.. I am completely out of answers

[@drjonsaunders]

I would find a corrective care chiropractor who can do a thorough exam of your neck that includes stress x-rays to see if there are more specific treatment options available to you. Check out some of my other videos on my channel. Best wishes.

[@Improvise_Adapt_0vercome]

@drjonsaunders My chiro says to be patient, continue the neck mobility stretches and the healing will come with time. Is that feasible..? I'm no spring chicken.. I am middle aged but I am almost 4 months in. I appreciate your feedback and I've already incorporated a few new movements of yours to alleviate/minimize cracking and popping in the neck. I'll definitely be checking out more of your content. Thanks again for your time and advice

[@jamesrandall1979]

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

[@drjonsaunders]

Glad it helped!

[@casonkang2441]

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

[@drjonsaunders]

Great to hear!

[@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.

[@huka111]

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

[@drjonsaunders]

Thank you!

[@soppingclam]

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

[@drjonsaunders]

👍

[@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!

[@aetherea8955]

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

[@drjonsaunders]

:)

[@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!

[@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.

[@Oddball211]

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

[@drjonsaunders]

Wonderful!

[@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!

[@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!

[@jimmylee1776]

Thanks for this video I will try the 4 methods.

[@drjonsaunders]

Most welcome!

[@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!

[@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. :)

[@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!

[@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!

[@KouklaK]

Greetings from Southern California. You've got a new subscriber, Dr. Jon, thanks to this video. I was prepared to buy a traction contraption on Amazon when I stumbled upon this video. Not yet doing these exercises until I consult with my chiropractor and/or physical therapist, both of whom I'm currently treating, but I have a feeling #3 is going to be my favorite. Not long after turning 60, a 40-year injury came back to haunt me along with some new symptoms, primarily nerve issues and intense neuropathy in hands/fingers to include a strong burning sensation. On 1-10 scale, it'll often hit a 9 and I'm wanting to chop off my right arm. Before I go through all your videos, are there any you can recommend I start with to deal with cervical neuropathy, straightening of the lordotic curve and/or Kyphosis? Thanks so much for wanting to help so many of us. Much appreciated!

[@drjonsaunders]

Thank you - kzbin.info/www/bejne/ZpzViqmjeM-JrJY AND kzbin.info/www/bejne/jZfYhJ9nodFnn6M

[@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!

[@ElAbducidoysusAmigos]

I like the 4th most, I can feel the stretching

[@drjonsaunders]

Yes, I like #4 as well!

[@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!

[@AlexYoutube777]

интересные тракции

[@drjonsaunders]

Thank you!

[@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

[@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!

[@idaselinahobbs9031]

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

[@drjonsaunders]

Thanks for sharing!!

[@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.

[@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!

[@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!

[@johnjacobsen4003]

Nice, and this could all be supplemented with Alexander Technique and Yoga, or maybe even Tai Chi!

[@drjonsaunders]

Good idea!

[@anttony80]

I broke my neck twice once working out bringing weight behind my head…another in a car accident..the first one did work

[@drjonsaunders]

Sorry to hear that...glad you found my video helpful.

[@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!

[@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.

[@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.

[@suhailahmed926]

What if you may have lhermette sign are these exercises suitable for that?

[@drjonsaunders]

Best to speak with your doctor specifically, but if any other movement exacerbate it, best to avoid. Take care.

[@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.

[@hanserich1610]

Hi Jon. All of what you showing looks realy good. Would all this work if i have 2 disc prolapes.? I was a tattoo artist and i had to stop my job because of the problems and the dizziness. I am not able to put my head back and i can't look up. I just start getting a lot of pressure in my Head and eyes. It realy feels lousy. Which practice is good for me.? Thanks alot and greetings from Germany. Uwe

[@drjonsaunders]

It's hard for me to make any specific recommendations for you, only your doctor can do that. Sorry!

[@hanserich1610]

@@drjonsaunders ok. Thanks alot.

[@nurcalsc1043]

Dr.Jon, I really enjoyed the video but overall it really was useful and i tried, it works!!! Thank you. Amazing amazing video. Love and light from Türkiye! 🧿🪬❤️

[@drjonsaunders]

Wonderful!

[@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.

[@marinagrishayeva857]

You worn me out;:) but thank you! 🤩

[@drjonsaunders]

You’re welcome 😊

[@renatkorzo5346]

Would you recommend an inverting bed ?

[@drjonsaunders]

Only in very specific cases, so not usually.

[@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!

[@anilktv]

I'm having a nerve pinch and shoulder pain on my right side, any advice

[@drjonsaunders]

Sorry to heat this, please see your doctor.