Whiplash Early 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. Chin tuck
- Begin sitting with your head looking forwards.
- Gently push your chin in towards your throat (give yourself a double chin).
- Once you have got to the end of the movement, hold gently with your fingers for 5 seconds.
- Relax and then repeat the movement.
2. Neck rotation
- Begin sitting looking forward, turn your head as far to one side as you can within your comfortable range.
- Then as quickly as you feel comfortable to, turn to the other side as far as you can within your comfortable range.
- Try to build the speed of movement over time as you feel able.
3. Side flexion
- Start with your head in a natural place.
- Pull your head down to the top the shoulder.
- Hold for up to 30 seconds and relax.
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
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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In the advanced programme, there will be the incorporation of more functional movements that involve both the muscles within the neck and those around, such as in the shoulder or upper back. The loading of the muscles will gradually increase within this programme and the muscle strength will increase alongside this increased loading. As above, some discomfort is expected but do not exceed 5/10 on the perceived pain scale.
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