Whiplash is a type of neck and back injury which occurs mostly after a motor vehicle collision. The sudden acceleration and deceleration of the vehicle during an accident puts immense pressure on the neck and back of the person sitting on the rear-end of the vehicle. This results in a whiplash injury. The symptoms of this injury are usually felt either immediately or after a couple of days. You may experience symptoms like stiffness of the neck and back muscles, severe neck pain, jaw pain, arm pain, and fatigue. Many medical practitioners prescribe physiotherapy for whiplash injuries. Physiotherapists use a combination of physical therapy exercises, massage therapies and acupuncture to treat patients with whiplash. Here we have listed a few neck and back exercises that can help you relieve symptoms of whiplash.
To begin with, you can start by doing a basic neck bending exercise. You can do this exercise either sitting or standing. Be comfortable, stretch out your shoulder blades to avoid slouching and slowly move your chin to your chest and back to the normal position again. Repeat this for a couple of times.
The second exercise we recommend to improve the mobility of your neck is lateral turns. Stand straight, have a comfortable posture and turn your neck slowly rightwards till you feel the pull in your neck muscles. Then bring your neck back to the normal posture. Repeat the same steps and turn your neck leftwards. Do this for at least 10 times daily.
Upper Back Twist
This exercise is particularly useful for those who suffer from upper back aches. Sit upright and turn your torso to one side till you feel the pull in your muscles. Repeat the same step and turn to the other side. Do this for at least 12 times.
In this exercise, you have to sit up straight and bend your neck backward and maintain this position. Then slowly tip your head backward as you look up towards the ceiling. Repeat this till you feel the stretch along the front of your neck and hold for a few seconds.
Repeat this exercise 10 times and do 3 sets in a row daily.
Isometric exercises are essential during physiotherapy for whiplash. They help in strengthening the muscles which aid in faster recovery. All you have to do is place your palm on your forehead and press your head against it without bending your neck, do this for a few seconds and relax. Repeat this exercise 10 times daily.
These were some of the exercises we prescribe to our patients suffering from whiplash injuries. To know more about our services and therapy programs, get in touch with our experts at In Home Physical Therapy and Massage.