Whiplash, a common injury due to sudden jerking of the head, can lead to significant discomfort and restricted movement in the neck and surrounding area. If you're on the path to recovery from whiplash, there is no perfect exercise, but studies show that some types of movement can be helpful at reducing pain and improving movement.
Understanding Whiplash Recovery
Before diving into the exercises, it's crucial to comprehend the essence of whiplash recovery. This type of injury can result in neck pain, stiffness, headaches, and decreased range of motion. Engaging in targeted exercises can help alleviate these symptoms, promote healing, and prevent long-term complications. Before beginning this or any other exercise routine, consult your health care provider.
Top Exercises for Whiplash Recovery
1. Active Ranges of Motion
Simple movement of the neck has been shown to be helpful in reducing pain severity and improving one's ability to move following a whiplash injury. These exercises are easy and safe. There are many examples of active range of motion exercises, but in the neck, it can be something as simple as gentle turning from side to side. This does not have to be painful or difficult, and one does not have to turn as far as possible. The simple active of repeated movement has remarkable benefits for healing injured tissue and improving pain.
2. Shoulder Blade Squeezes
Building postural endurance in the upper and middle parts of the back, may help to reduce neck pain and other symptoms commonly associated with whiplash. This exercise targets a group muscle fibres that are the lower part of the trapezius muscle. This muscle helps us to sit up straight and avoid slouching. Experts suggest holding an exercise like this for about 8-10 seconds to build up endurance, while avoiding muscle fatigue.
3. Cranio-cervical Flexion and Extension
When our necks are moving, the area that moves the most is the uppermost part of the neck, where it connects to the head. This is called the cranio-cervical or occiptal-cervical region. Movement of this area can be done with no resistance, but for most whiplash sufferers it is beneficial if this movement is progressed through stages of active movement, isometric and iso-tonic contractions. It may also be beneficial to perform similar movements in the cervicothoracic (where the neck and shoulders meet) region.
4. Chin Tucks or Deep Neck Flexor Training
A group of muscles, that sit in front of the neck, knows as the deep neck flexors have been found to be important when one is experience pain and symptoms from a whiplash. The key change in these muscles that has been observed is a loss of endurance. Exercises to build endurance, like chin-tucks, has been show to improve ranges of motion and reduce the severity of symptoms for those suffering from whiplash injuries.
5. Neck Specific Exercise Protocol
Sometimes, all movements are quite painful following a whiplash injury and any movement of the neck is very difficult. For this group, there is an exercise protocol that starts with eye movement a imagining movement of the neck, without applying any stress or strain to the structures of the neck. This protocol includes a gradual progression of movement from imagined movement, up through isometric and more intense resistance exercises.
6. Arm and Shoulder Movement
When we move our arms, which we have to do for many important daily tasks, we often move or apply slight forces to our neck. For this reason, simple tasks involving arm movement, like brushing teeth or getting dressed can be difficult. A well-rounded whiplash treatment program will include exercises that move the arms and shoulders to build better capacity for this movement which will allow for greater tolerance to these important daily activities and eventually less pain.
Conclusion
In your journey towards whiplash recovery, these exercises can greatly contribute to improving mobility, reducing pain, and enhancing your overall well-being. It's essential to perform these exercises consistently and under the guidance of a healthcare provider like a chiropractor or physiotherapist. Remember, gradual progress is key towards long-lasting recovery from whiplash.
So, work to gradually improve through exercise and other forms of treatment, and soon you'll find yourself on the path to renewed strength and flexibility. Stay dedicated, stay patient, and allow your body the time it needs to heal and regain its full potential.
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