How to Do Traction Exercises

Lie on your bed with your head about 18 inches from the top edge. Bend your knees to rest your feet flat on the bed. Lift your arms over your head and grip the top edge of the bed. Pull gently to provide traction.

Lie on the floor with your knees bent. You may use a pillow to support your head. Set your feet flat on the floor, toes forward, or rest your feet in a chair so that your calves and thighs create a 90 degree angle. Use your hands to press gently on your thighs.

Lie in a doorway with knees bent and feet flat on the floor. Your hips should be even with the doorway. Hold the broomstick horizontally against the opening, about 8 inches above your hips, so that it provides resistance for your traction exercise. Gently push on the broomstick. Move down so that your head is in the doorway and the broomstick is about 8 inches over your eye level. Gently pull on the broomstick for an alternative traction exercise.

Sit in a sturdy chair with your feet on the floor. Your knees should be bent at a 90-degree angle -- if they aren't, your chair is either too low or too high. Grip the arm rests or the sides of the chair and gently push down with your arms, but do not lift your buttocks off the chair.

Stand with feet hip-width apart, shoulders straight and chin parallel to the floor to perform neck stretches. Gently lift your head up to bend your neck until you are looking at the ceiling. Lower your head until you are looking at the floor. Lift your head and bend your neck to the right, as though you're trying to touch your right ear to your shoulder. Repeat on the left side. Hold each position about 10 seconds, or as long as your doctor indicates. If at any point you feel pain, stop -- don't try to stretch through the pain.

Turn your head slowly to the right so that your chin is over your shoulder. You should feel a gentle stretch on the left side of your neck. Slowly turn your head to the left until your chin is over your left shoulder.

Drape a rolled-up towel over your shoulders and hold each end so that the towel is around the back of your neck. Gently pull the ends of the towel toward your right foot. Relax and then pull the ends toward your left foot. Relax and lean your head back while holding the towel ends firm for resistance. Keep your back straight to focus the exercise on your neck.

Stand between two sturdy chairs with the chair backs facing you. The top of the chair should be at the level of your hips. Grip each chair back firmly. Keep your arms straight as you bend your knees slightly. Your shoulders will rise toward your ears.

Stand at a sturdy table. Place your hands on the edge of the table near your body and grip the table edge. The insides of your wrists should be facing forward. Keep your arms straight and bend your knees slightly.

Lean on your forearms on a hip-high counter. Bend your knees slightly to lower your body while keeping your forearms firmly planted on the counter.

Stand beside a wall to perform shift corrections. You should perform this exercise if your shoulders are shifted to the right or left, out of alignment with your hips. If your shoulders are shifted to the right, lean against the wall on your right side. If they are shifted to the left, lean against your left side. Let your hips rest against the wall. Since your shoulders and hips are both against the wall, your body should now look aligned.