| If your back muscles are occasionally going into | | | | wicked case of delayed soreness a day or two |
| spasm, then tractioning stretches might ease | | | | later. |
| some of the tension and provide relief. | | | | 2 simple Tractions. |
| Traction can be done using simple household | | | | First, traction upward. Use a taut sash or belt. A |
| objects. It's a gentle stretch that creates space | | | | yoga strap works nicely. |
| between joints. Sometimes just a tiny | | | | Lie down. Wrap the strap under the base of your |
| micrometer of space is all you need to get relief. | | | | skull (the occiput). Pulling against the base, pull |
| When nerves, blood supply, muscles, and | | | | upward toward the top of your head. You should |
| connective tissue are compressed, then creating | | | | not be pushing into the throat muscles. The strap |
| space can relieve a lot of pressure. | | | | should be anchored against the occiput. |
| How to traction. | | | | By pulling upward from the top of the spine, your |
| Anytime you apply traction, you want to move | | | | release tension throughout the whole spine. |
| gently and slowly. You'll want to hold it for up to | | | | Second, roll around on your back on a stability ball. |
| 30 seconds. Sometimes it feels so good that you'll | | | | Roll forward and back, and side to side. Give your |
| want to hold it longer. Go ahead! | | | | head support if you need it. |
| Note: It is especially important to remember to | | | | Practice the ball stretch often. Once you are |
| release slowly, as you may get tired of holding | | | | comfortable with it, you can add the other |
| the stretch. The elastic properties of your soft | | | | traction stretch with your strap, too, for more |
| tissue are sensitive, so it is important that you | | | | relief. |
| avoid making them spring back too quickly. | | | | If your back muscle spasms have been ongoing |
| If you have had chronic tension in your back | | | | for several months, or if you sustained a serious |
| muscles, then increase your holding-time slowly. | | | | injury to your back, you need to consult your |
| Progress up to 30 seconds, and then gradually | | | | orthopedic physician and physical therapists. |
| increase over weeks. You do not want to get a | | | | |