How To : Black Swan

1–2 minutes total

Quick Start Guide

Follow these three simple steps to begin your relief journey

1

Find your spot

Suboccipital placement

Sit or lie down. Place the cradle under the base of your skull (not on the neck).

You should feel contact on the bony ridge.

2

Melt with Breath

Suboccipital placement

Inhale through the nose, exhale slowly, allow your head to settle into the cradle. 5 slow breaths (≈45–60s).

3

Gentle Traction

Suboccipital placement

Tiny nod (“yes”) and side-to-side micro-tilt. If comfortable, slide slightly up the traction ramp for subtle lengthening. 30–45s.

Intensity guide: Stay at 3–5/10 pressure. Less is more.

Neck Techniques

Detailed instructions for optimal results

Advanced Techniques

Dual-cradle fit

5–7 breaths

Try narrow vs wide cradle; pick the one that locks onto your occipital ridge without poking the neck.

Suboccipital release

5–7 breaths

5–7 slow breaths per side; micro-tilt toward tender bands.

Headache Relief Mini-Routine

2–3 minute protocol

  • 3. 45–60s suboccipital release (narrow cradle)
  • 4. 30–45s micro-tilt left/right
  • 5. 30–45s gentle ramp traction

Hand, Wrist & Palm

Targeted Relief

Palm—thenar/hypothenar

20–30s per spot

Place the swan-tip under tender points; slow circles, 2–3 spots per palm.

Carpal-tunnel–adjacent relief

45–60s

Forearm flexor line sweeps from wrist toward elbow; avoid direct pressure on the nerve groove.

Desk break

2 min

30s per palm (2 spots) + 30s forearm flexors + 30s forearm extensors + 30s suboccipital cradle.

Forearm—Golfer's/Tennis Elbow

Adjunct therapy (2–4 minutes)

Flexors (medial elbow)

Slow pressure-and-breathe along the line, 60–90s.

Extensors (lateral elbow)

Same pattern, 60–90s.

Keep under 5/10 intensity; avoid direct bone/nerve pressure.

How Often?

  • Daily micro-sessions: 2–3 minutes for neck or hands/forearms.
  • Before headaches spike or after desk marathons.
  • Athletes: pre- or post-practice for elbow/forearm maintenance.

Care & Cleaning

Wipe with mild soap/water; air-dry. Avoid harsh solvents/heat.

⚠️

Safety & When Not to Use

If you have recent spine injury/surgery, diagnosed cervical instability, active numbness/tingling, severe osteoporosis, or any condition where your clinician advises against self-traction—consult a professional first.

Stop if pain radiates, numbness occurs, or symptoms worsen.