Whiplash Disorders Intermediate 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. Deep neck flexion (sitting/lying)
- With your head in neutral, gently pull your chin backwards towards your neck (not nodding your head).
- Only pull back until you start to feel stretch at the back of your neck. This may be a very small movement.
- Hold for 5 seconds and relax.
2. Thoracic rotation
- Sitting in an upright chair, put your arms across your chest to touch the opposite shoulder.
- Twist to look over one shoulder as far as is comfortable and then repeat to the opposite side.
3. 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.
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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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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