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aid-plus

Step 1:

Place the traction wedge on the ground and lay down positioning your head at the correct level. Keep your knees bent.

Step 2:

Extend your arms out to the side, palms facing up

Step 3:

Extend legs out.

If at any level you find that the stretch is too intense you can leave your knees bent until your body becomes accustomed to the position.

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2

3

Level 1:

This is the first level of traction. This will introduce your body to the exercise. To get into the correct position, first find the spot where your scull and spine meet. You want the ridge at the top of the wedge to sit right where your scull and neck meet. Place the wedge on the ground and get onto the floor keeping your knees bent. Lay down onto the wedge and position your neck on the wedge. Your head should hang slightly over if the ridge is where your spine and head meet. This will create a stretch of the cervical spine. Stretch your arms out with your palms facing up. Then slowly stretch out your legs. You will look like a “T”.

Start with 2 – 5 minutes a day. Make sure you start slowly and listen to your body. Only increase your time if you do not experience pain. Work your way up to 20 minutes a day in total.

 

Level 2:

Once you have achieved 20 minutes a day and are comfortable in the level 1 position it may be time for you to move to level 2.

To get into level 2, find the corner of your jaw and trace a straight line back and you will be in the middle of your neck at the correct level. Getting into the position is the same as level 1. Make sure you start with your legs bent as you lay down into the position. Remember to start at 2-5 minutes again and slowly work your way up to 20 minutes again.

Level 3:

Bend your head forward and slide your finger down the middle of your neck until you reach the bone that is most prominent. This should be right at your shoulder level. Slide your finger just above this bone. This is where the ridge of the wedge should sit. You may start to see the floor behind you. Remember to start at 2-3 minutes again and slowly work your way up to 20 minutes

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