Whiplash
Exercises for whiplash
You may need to rest for up to 48 hours after the injury however, it’s important to start moving the neck as soon as you are able. Try the following exercises and build them into your routine.
How often should I practice my exercises?
Aim to do these exercises 1-2x daily.
How many reps should I do?
Start with a few repetitions if needed—this is perfectly fine. Track your progress and gradually increase the number over time (this may take a few weeks).
Range of movement exercises:
Neck rotation mobility 1
Neck rotation progression
Neck side flexion mobility 1
Neck side flexion progression
Neck flexion and extension mobility
Thoracic rotation
Upper mobility 1
Upper body progression
Neck Strengthening exercises:
Hold each one for 5 seconds, using 50% effort. Aim to complete 2-4x for each
Isometric strengthening to your neck
Isometric neck rotation strengthening
Isometric neck extension (standing)
Or, you may prefer to do the above lying down:
Isometric neck extension (lying down)
Isometric neck side flexion
What if the exercise is painful?
Some discomfort during exercise is normal and doesn’t mean you’re causing harm. However, if the pain becomes too intense or affects your ability to do the exercises the next day, reduce the difficulty. Start with fewer repetitions and gradually increase as you improve. If you’re unsure about the right level of exercise, consider seeking professional guidance.