Have you or a loved one ever experienced a whiplash injury? Did you know that whiplash exercises are a vital part of your recovery? At Ohana Physical Therapy, our physical therapists will guide you through the steps to recovery one by one to ensure you get back to normal sooner rather than later!
Imagine this: Sarah, a 35-year-old graphic designer and avid cyclist, was involved in a car accident while driving home from work. The sudden jolt left her with severe whiplash, impacting her neck and her entire life. The pain made it difficult for Sarah to focus on her computer screen and enjoy her weekend bike rides. If you’ve ever had a whiplash, you can likely relate to Sarah’s story, and you know that whiplash isn’t “just” neck pain.
Whiplash affects everything you try to do. From trying to sit doing work on a computer to attempting to make dinner, pain and stiffness get in the way. For some people, even the slightest activity seems to aggravate the pain, and sleeping becomes impossible. But here’s the good news: our highly skilled physical therapists can help speed up your recovery and get you back to living your life to the fullest.
One of the most important things to understand is that movement is your friend. Research has shown that people who rest after an injury like whiplash take longer to resume their normal activities. Knowing what exercises are safe and how to perform them can be the difference between a quick recovery and dealing with pain for months or even years to come.
Read on to learn the basic first aid of whiplash care!
The Importance of Professional Care for Whiplash
If you’ve experienced the jarring impact of a car accident, sports injury, or any other neck injury, you may be dealing with the discomforting effects of whiplash. While we believe getting an assessment by our physical therapists is vital to a speedy recovery, some things you can do at home are generally considered safe.
It is very important to remember that no exercise you read in this blog or anywhere else on the internet (or recommendation from a friend) should be done if it makes your symptoms worse. This is especially true with whiplash. Pushing through pain can magnify the intensity of your symptoms, disrupt healing, and lead to an unnecessarily long recovery.
Whiplash is more than just a “sore neck;” it can result in a range of symptoms like dizziness, headaches, and even cognitive changes if left untreated. Thus, it’s essential to get expert advice tailored to your unique condition.
Getting started on whiplash exercises can boost your recovery when done properly. Some of the common stretches you typically do for other neck conditions can actually make matters worse. We recommend safe, highly effective exercises that have been proven to help people reclaim their neck’s mobility and minimize any nagging pain.
5 Whiplash Exercises to Try at Home
The exercises we’re about to share will improve joint mobility and soft tissue flexibility and activate neck muscles. The key phrase early on is “frequency is your friend.” Specifically, you want to do a GENTLE movement every 1-2 hours. The number of repetitions and intensity of actual exercise should be minimal. Frequency ensures blood flow, and blow ensures healing!
Remember, always consult your physical therapists before starting a new exercise routine.
- Neck Retractions: Start by sitting up straight with your back touching the back of the chair. Gently lean your chest and shoulders behind the chair until you feel a mild stretch. Hold for 2-3 seconds and return to the starting position.
Repeat this exercise 5-10 times, 3-5 times each day. - Neck Rotations: Again, find a comfortable sitting position. Slowly and gently turn your head to the right until you feel a mild stretch. Hold for 2-3 seconds, then slowly turn your head to the left and hold.
Repeat this exercise 5-10 times, 3-5 times each day. - Shoulder Rolls: While seated or standing, roll your shoulders in a circular motion—up, back, down, and forward. Perform 5-rolls in one direction, then switch to the opposite direction.
Repeat this exercise for 1 or 2 sets, 3-5 times daily. - Scap Squeezes: While seated or standing, gently bring your shoulder blades together and then round your upper back to push them apart.
Repeat this exercise 5-10 times, 3-5 times each day. - Isometric Exercises: Press your palm against your forehead and push your head against your hand without moving your neck. Hold this for 3-5 seconds, then release.
Repeat this process by placing your hand on the back of your head and each side
3-5 times each day.
The early stages of recovery are about movement and not “stretching” per se. Stretching implies going into a deep stretch or holding a position for a long period of time. This is for later in the healing process and depends on how you are recovering. Early on, the key word is “gentle,” remember, “frequency is your friend,” do little doses of exercise frequently!
Like any exercise routine, consistency is the key to effective whiplash recovery. Try to perform these exercises at least 3-5 times daily, but always listen to your body and take breaks when needed.
Book Your Consultation Today!
Whiplash can be a roadblock, but it doesn’t have to define your life. Incorporating these whiplash exercises into your daily routine can give you the upper hand in your recovery journey. Be patient, stay consistent, and don’t hesitate to consult our physical therapists at Ohana Physical Therapy for more guidance and specific exercises that are tailored to your needs.
Get started today!
