“Cervical Traction” Place both hands on the sides of the cheeks while sitting. The small finger side is under the ear and the thumb under the chin. Use your hands to slowly push your head towards the ceiling.
This position is held for 10 seconds. Then take a break (10 seconds). Repeat the exercise 5 – 10 times. Depending on your endurance, the herniated disc exercise can be extended over the number of repetitions. Continue with the next exercise