Whiplash Disorders Advanced Exercise Programme
Aim to perform this programme a minimum of once per day unless prescribed otherwise. As with any new exercise, start slowly (repetitions as able) and build up as you are able within the guidelines below.
Pain should not exceed 5/10 whilst completing this exercise programme.
1. Bent over row
- Stand holding a small weight in one hand.
- Slightly bend your knees and flex forward from your hips.
- Keep your upper back straight.
- Pull the weight up to the side of your body whilst squeezing your shoulder blades together (use a shopping bag with household items if you do not have weights).
- Control the movement of your arm back down so your arm is straight.
2. Full neck range of motion
- Sitting upright in a supportive chair.
- Gently bring your chin down to your chest and then lift your head up to look at the ceiling, work in your comfortable range complete 10 of each.
- Then starting from the middle again, bring your left ear down to your left shoulder, and then the exact opposite over to the right. Working in your comfortable range.
3. Upright rows
- Start with arms straight down in front of you with overhand grip holding a small weight (use whatever you have around the house if you don’t have weights) between 1-3kg.
- Draw your wrists and elbows up to your chin.
- Slowly lower over 5 seconds back to the start and repeat.
We recommend consulting a musculoskeletal physiotherapist to ensure exercises are best suited to your recovery. If you are carrying out an exercise regime without consulting a healthcare professional, you do so at your own risk. If you have any concerns whilst completing these exercises, please contact a healthcare professional.
More Plans
The main focus of this programme is to encourage gentle movements of the neck and upper back, aiming to increase the range of movement that you currently have. We recommend doing these gentle movements 3 times a day to encourage the tightness of the muscles to reduce and enable you to have a larger range of movement throughout the day. We recommend doing them in the morning after you wake up due to the tightness that can develop from being in one position for a prolonged period while you are asleep. Ideally, the level of pain/discomfort you are experiencing when performing the exercises should not exceed 5/10 on the perceived pain scale.
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Within this programme, we will begin to incorporate some light strengthening exercises, alongside a bigger focus on the range of motion exercises within the basic programme. This helps to continue to increase your movement within the neck, while simultaneously increasing the strength and capacity of the muscles to cope with the load being applied. Again, when performing the exercises, stop if you experience any pain above a 5/10 on the perceived pain scale.
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