What are the necessary exercises for whiplash treatment?

Treat your neck nicely to have a healthy life. It is a sensitive area that cannot withstand heavy injuries.

Whiplash is related to one’s neck. It is caused by a forceful or rapid movement of the neck. Medical professionals have termed it Whiplash Associated Disorder.

Also known as WAD, it leaves injurious marks on bones in the spine or other tissues of the neck. Whiplash can happen due to an accident, a physical incident, or any other kind of trauma. You can recover from Whiplash by performing Whiplash treatment exercises that are prescribed to you by your doctor.

A set of Whiplash treatment exercises is prescribed based on the level of injury you have sustained. Doctors lower/raise the degree of Whiplash treatment exercises based on how well you are recovering.

Exercises For Whiplash Treatment

Professionals offer two types of Whiplash treatment in Calgary namely Active Physical Therapy and Passive Physical Therapy. Both require you to perform Whiplash treatment exercises under the supervision of the doctor.

You may also be recommended to practice some of the exercises at home. There is nothing to think about when you are under supervision. We are, therefore, going to talk about those exercises that you can perform at home.

Head Rotation

Head rotation is performed to increase the mobility of the neck. Rotation here refers to moving your neck in sideway directions.

You first have to lie on your back and look straight at the ceiling. Then rotate your chin to the right side towards the shoulder. Do it gently and slowly to avoid a sudden movement. Keep your neck steady for 20 seconds and then bring it back to the initial position.

Do this for the other side and repeat the entire set three to five times a day. The duration and number of sets may be prescribed to you differently by the doctor.

Chin Tucks

Physiotherapists may prescribe Chin Tucks if your muscles in the cervical spine require stretching.

It can be performed by lying on your back and looking at the ceiling. Get comfortable in your initial position before proceeding. Now, move your chin towards your chest and hold it for at least five seconds. Lower the duration if it hurts a lot. Bring your chin back to the first position and repeat it at least ten times a day.

Chin Tucks is one of the easiest Whiplash treatment exercises. There is no mandatory requirement of supervision unless you have been fatally injured.

Side Bending

Side Bending is prescribed by a physiotherapist to decrease the tightness of your neck. It involves bending your neck to both sides.

You can either lie on your back or sit straight on a chair. Hold your head for some support while you bring your right ear closer to the right shoulder. Remain at this position for at least 20 seconds, followed by the same movement towards the left shoulder.

Repeat three to five times a day. You can also distribute it in two sets with an equal number of exercises.

Isometrics

This exercise requires you to stand or sit. It cannot be performed while lying on your back. Physiotherapists prescribe Isometrics to strengthen your neck and upper back muscles.

Assume an initial position and remain straight. Put your palms on the forehead and push your neck forward as hard as you can. Apply force through your palms as well to ensure that your neck does not bend. Hold it for three to five seconds, come back to the original position, and repeat it ten times a day.

It has to be done in every direction, which means that you will have to place your palm on the right side of your head, then left, and then at the back of your head to repeat the process. Unlike other Whiplash treatment exercises, Isometrics can take more time.

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Scapular Stabilization

Scapular Stabilization is to relieve you of your neck pain. It can only be performed in a standing position.

Keep your arms on the side and look straight to the front. Make sure that your shoulders are relaxed. Don’t exert pressure on your shoulders. Move them back and pull your shoulder blades to the down-back position. Retain the position for 10 seconds and repeat it five to ten times every day.

This exercise is sure to make its way into the list of Whiplash treatment exercises that will be prescribed to you by your physiotherapy.

Levator Scapulae Stretch

Physiotherapists prescribe levator scapulae stretching exercises to stretch the levator scapulae. It is often supervised by physiotherapists while you are undergoing motor vehicle accident treatment therapy.

Sit with your shoulders in a downward position. Hold the bottom side of the chair for a steady grip. Turn your chin to the right side in the direction of your right armpit. Hold this position comfortably for 20 seconds. Come back to the original position and repeat it for the opposite side.

Levator Scapulae Stretch is a crucial part of Whiplash treatment exercises. You may have to perform it under the supervision of a physiotherapist first. Since it is a home-based exercise, you will be given an option to practice it at your home whenever you are ready for it.

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Final Words

We wrap the list of Whiplash treatment exercises with the hope that you found this article useful. To offer a fair conclusion, remember to talk to a physiotherapist before beginning a session of Whiplash treatment exercises.

Keep your spirits high if you don’t experience a positive effect of these Whiplash treatment exercises immediately as it can take weeks or months to fully recover from a Whiplash injury.