Game Changing Whiplash Exercises | Chiropractor for Whiplash in Sun Prairie, WI
Hi, Dr. Jonathan Pinnow from Noble Choice Chiropractic. Today we’re talking about whiplash after you’ve been in either a car accident, or maybe this is a sports injury, where you have the head and neck forcefully thrown forward, and then whipped back and you experienced whiplash.
Active Range of Motion Exercise
There’s a ton of different symptoms that can come along with it, a ton of different things you can feel at home. But one of the first things that you can do at home to try and help alleviate that are these three exercises, the first one is what’s called active range of motion. So you’re just going to slowly move your head through each different range of motion, and just hold it there for a second, slowly returning normal movement. So you’re going to tip the head all the way to the left. And just hold for a second, you’ll do the same thing all the way to the right, hold for a second, you’re going to keep going with turning to the right, turning to the left. And then we want to do the same thing. Now again, bending forward and backwards. In through their nice slow controlled movements, you want to go through each one of those, like I just did 10 times. So slowly work your way through, there might be a little bit of discomfort as you’re going through there. But there shouldn’t be any extremely sharp shooting pains. When you go through that one.
Chin Tuck Exercise
The second one that we’re going to go through is a chin tuck. So typically, we start to lose our cervical curve, when we have that whiplash injury and so doing this chin tuck helps us to regain the musculoskeletal formation with that curve. So you’re going to do this either sitting or standing. I’m going to show you sitting since I’m already sitting, but I’m going to turn to the side. So you can see from the front, what it looks like is you’re gonna bring your chin straight backwards like this. If you got a double chin, you know you’re doing it correctly. So from the side, what this is going to look like is right here. The key here is when you come back, you don’t want to tuck the chin in, or extend the chin up, when you go backwards, it should come straight backwards, you’re gonna hold that chin tuck for one second at first, like I just did, and work on that every few hours. As long as that’s comfortable, then you can start increasing time from there, do a holding for more than one second.
The last exercise now is we’re going to use a band, something maybe you have at home, but we’re going to just use this band to give ourselves a little bit more strength in between the shoulders, a lot of those muscles anchoring, they’re coming up into the neck and are affected by a whiplash. So I’m using a band right here about shoulder width. And what we’re going to do is just start with the arms at shoulder width, elbows up against the sides, and then you’re just going to turn the arms out like this holding here for a second and back in. The key here is your elbow should stay against the side of your body. You should stay upright, and slowly turn.
Those are three perfect exercises to help with whiplash after either a sports injury or a car accident at home. If you have any questions give us a call. We’d love to help!