Cervical self mobilisation in supine (Cervical traction, self mobilization, supine)

Roll a towel along its long edge and tie the ends using tape.
Tie a resistance band to each end of the towel and loop around a solid object, such as a door handle.
Lie on your back with the towel wrapped under the base of your skull.
Move away from the band until you feel the back of your neck lengthen.
Your gaze should remain diagonally forwards, looking at the opposite wall.
Hold this position.