The neck undergoes a variety of movements during the day and the night. Work pressure may take a toll on the neck muscles, leading to general discomfort and pain. A traction for the neck may help relieve the discomfort. Here is a simple technique using a rope.
Caution: Ensure the rope is of mountaineering quality and the window bars are strong enough to take the weight.
1. Take a mountaineering rope measuring little more than two metres
2. Ensure the rope is knotted properly to make a loop
3. Put the rope through a window bar or a wall-hook at a height of about one metre from ground
4. Ensure the rope is of equal length from the hook
5. Stand upright at a distance of about a feet with the back towards the wall and in line with the rope
6. Insert the arms into the rope and put the rope close to the base of the neck (like a school bag)
7. Taking the pressure on the shoulder girdle, slowly move back, taking the hip and legs to the wall
8. Gently bend the trunk forward and flex the neck as much as possible
9. Keep the arms relaxed
10. Keep both legs straight, pull both knee caps and tighten the buttocks
11. Stay like that for about 30 to 60 seconds
12. Flex the arms, hold the rope and slowly come up
13. Slowly get up, move forward and release the rope
14. Relax and repeat