EXERCISES CAN HELP IN MANAGING WHIPLASH
Whiplash is a type of neck injury that occurs when the head is suddenly jerked back and forth, causing the neck to move beyond its normal range of motion. Exercise can be helpful in managing whiplash by improving range of motion, reducing pain and stiffness, and strengthening the muscles in the neck and shoulders.
1.Cervical retraction strengthening
Stand straight, looking ahead, and place two fingers on your chin.
Push your chin so that your head goes straight back, lengthening through the back of your neck, and keeping your eyes forwards.
Hold, and then relax.
2.Cervical rotation AROM
Sit upright in a chair looking straight ahead.
Look over one shoulder as far as you can, moving only your head, not your body.
Return back to the starting position and then relax and repeat.
3.Cervical side bending AROM
Tilt your neck and move your right ear slowly to your shoulder.
Hold for three seconds.
Move your head back to neutral position.
Tilt your neck and move your ear to your opposite shoulder.
Hold for three seconds.
Move your head back to neutral position.
Repeat 3 times.
Caution: Do not tilt your neck too far or too fast.
If there is pain, stop immediately.
4.Scapular stabilization
Lie on your front with your arms by your side and your palms facing downwards.
Lift your shoulders, pulling your shoulder blades back and down.
Lift your arms slightly off the floor and then move them out to the side and up towards the side of your head in an arch.
Slowly return to the start position and relax your arms, then repeat.
Note, a weight can be added to your arms to increase the difficulty of this exercise.
5.Cervical strengthening isometric series
Start in a seated position.
Take your hand and place it on your forehead.
Gently push your head into your hand and hold.
Take your hand and place it on the back of your head, push your head into your hand and hold.
Place your hand on the side of your head and gently push your head into your hand and hold.
Place your hand on the other side of your head and gently push your head into your hand and hold.
Exercises Help But Always Better To Consult A Doctor / Physiotherapist Before Starting Exercise Pogram.
By incorporating these exercises into your daily routine, along with maintaining good posture and being mindful of your movements, you can help alleviate pain and improve your overall condition. Remember to always consult with a physiotherapist before starting any new exercise regimen, particularly if you have a specific injury or condition.
Personalized Exercise Program By CB Specialists.
If you're looking for personalized exercises for a whiplash, be sure to connect with CB Physiotherapy. Our team of expert physiotherapists will work with you to develop a customized exercise plan that addresses your specific needs and goals. Don't let your pain hold you back any longer, contact CB Physiotherapy today and start on the path to feeling better.