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?
You may only be able to manage a few to start with: that’s fine. Make a note of how many you can do and repeat this each day until it starts to feel easier. Gradually increase how many you practice over time (this often takes several 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?
Exercising in pain is acceptable. It’s worth knowing that pain during exercise does not mean you’re harming yourself. If you experience more pain than you can comfortably tolerate or it impacts your ability to carry out the exercises the following day, then you may want to scale the difficulty back next time. If this happens, don’t worry, you can try fewer repetitions and then gradually build it up again. If you are struggling to find a suitable level of exercise then seek professional help for further guidance.