Whiplash treatment is different from treatment of other conditions. We tend to think of treatment as a fix, or correction, where one action will solve the problem completely. Maybe this comes from our faith in modern technology or just wishful thinking. Many different types of injuries, like whiplash, require daily work and commitment to build gradual progress. These types of injuries usually benefit from regular exercise routines. When it comes to whiplash, there are 3 different types of exercise that are very important.
Any Type of Exercise You Enjoyed Before the Accident, but it Might Need to be Modified
A common recommendation in whiplash treatment guidelines includes a return to as much normal activity as possible. This means that if you can do any amount of the exercise you enjoyed before your accident, you should what you can as part of your treatment and recovery. For example, if you ran 10km, 4 times per week, you should try to run or walk, as much as you can. This might mean running for 2km 4-5 times per week or walking for 3km, 6-7 times per week. This might even mean walking for 5 minutes, 4-5 times per day. It will be important that you begin to explore and establish your tolerance to movement that you did or enjoyed (these are not always the same) before the accident, and return to as much as possible.
2. Neck Movement, There are a Few Different Types
Perhaps the most common complaint for those going through whiplash treatment, is neck pain, neck stiffness or difficulty doing activity that involves moving the neck. As long as you have whiplash grades 1, 2 or 3, you can return to some form of neck movement, but it might be quite difficult. These types of movements have been studied and the most generic type of neck movement is something called active ranges of motion. This is repeated movement in the normal ranges that the neck moves (like nodding, turning and tilting). This movement should be well tolerated, and is different from stretching. Other types of exercise that have been shown to be helpful for those receiving whiplash treatment have been regional movements (moving the upper and lower neck separately) and progressive isometric exercises (muscle activation without movement). It is recommended that you work with a healthcare provider, like a chiropractor or physiotherapist as they can help you determine which movements are best for you.
3. Arm Movements
Studies have shown that exercises involving arm movements, and strengthening can improve function and symptoms for those being treated for whiplash injuries. Some of the important muscles of the neck region, like the upper trapezius and levator scapulae, connect to the shoulder girdle and are active during arm movement. These movements often start as simple, unloaded movements, but can be progressed to resistance training, and even weight lifting. These exercises will be valuable for improving your abilities to carry out simple tasks, like getting dressed and taking things out of a cupboard.
Exercise is a very important part of whiplash treatment. It can be difficult and painful, at the start, to perform these movements, but it does get easier and this is a sign of progress in injury recovery. For anyone getting whiplash treatment, it will be important to keep working at these things, as well as other forms of treatment that you agree to with your healthcare provider.
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