Ease Your Aches & Pains With These At-Home Neck Stretchers

Considering the amount of time we spend checking our phones and sitting at our computers, it makes sense that our necks are particularly prone to aches, pains, and overall stress. At-home methods like yoga for neck pain, acupressure mats, and herbal remedies are all great ways to alleviate tension and pressure, without having to take a trip to the chiropractor. Even better? Invest in your own neck stretcher and you can ease your aches and pains using cervical traction, the same method chiropractors and physical therapists use in their clinics.

Sean Cooney, board certified chiropractor and owner of RESPORT Chiropractic & Physical Therapy in Chicago, Illinois, describes cervical traction as "axial or long-wise stretching of the neck." Chiropractors can do this by hand, but will often use neck traction devices, too. With a great neck stretcher, you can achieve this relief at home. Just note, if you do plan on using one of these devices on your own, make sure to consult with your chiropractor or healthcare provider to determine which is right for you, and how best to use it.

"At-home stretching devices attempt to decompress the joints by applying load to pull the head up away from the body with a sustained load," Cooney explains. "Chiropractic adjustments utilize an applied load through a joint in a specific angle to try to gap the joints and restore normal range of motion to the joints."

Read on to find our picks for the best neck stretchers, along with expert input on how to safely use these tools, and the different types of neck stretches you can do with them.

"People with neck pain, muscle tension, muscle spasm, or disc issues can use neck stretchers/cervical traction to relieve tension, decrease spasm, and increase joint space in the neck," Cooney advises. He goes on to say, "It is not something I would recommend for use on a regular basis, but if you are in pain or if it is part of a structured rehabilitation program."

Keep in mind, it's important to be supervised or properly instructed by a professional. Per Cooney, "As with anything that affects the neck, I would only use a neck stretcher or cervical traction unit under medical supervision." It's also important to note that neck stretchers are contraindicated for some diagnoses, such as hypermobility syndrome or ligamentous injuries.

Chiropractors, physical therapists, and other medical professions use a variety of cervical traction devices (as well as their hands for manual adjustments and manual traction). Mechanical cervical traction is performed through the use of a device like a traction table, or an over-the-door system that uses counterweight to pull your head upward, relieving tension from your neck and spine.

Other types of neck stretchers include:

Inflatable: An inflatable neck stretcher allows you to adjust the level of pressure applied to suit your individual relief needs, but it might not be a great fit for those who don’t like something around their neck.

Static hammock: A static hammock is similar to an over-the-door system, but easier to use at home and more portable. The limiting factor is that it must be attached to a door to be utilized.

Mechanical: Mechanical traction devices most closely resemble what a healthcare provider might use, but they tend to be much more expensive than some of the other options.

Static pillow: The static neck pillow is extremely easy to use, but offers fewer levels of intensity.

Again, it’s important to consult with your healthcare provider before using a neck stretcher on your own. According to the Cleveland Clinic, if you are pregnant, claustrophobic, or have had cervical fusion surgery, you should not use a neck traction device.

"It's important not to apply too much load to the neck or for too long. Typically there are recommendations but everyone's a little bit different depending on their condition and overall neck strength," Cooney adds.

As with any technique, you should always take a holistic approach and consider your full health. "When coming out of cervical traction it's important to work on strengthening the neck," Cooney advises. "Loosening up the muscles and then just leaving them can cause them to rebound back into spasm or tension. Establishing a good balance around the neck musculature is ultimately what typically relieves neck pain."