We’ve all likely heard of whiplash before. However, if you’ve never actually experienced this type of an injury, you can never truly appreciate the pain and length of rehabilitation that can often be related to it. It is a nasty injury that usually takes a long time to get over. So what is whiplash? What are the best exercises after you have suffered a whiplash injury and what can your physical therapist do to help speed the recovery process? Today on the Fit Stop blog we’ve got one of our spine specialists, Toby Bluth, PT, DPT, answering those questions and sharing with us some of the best exercises for rehabilitating your neck.
Most commonly, whiplash is an injury that takes place in a car accident, however I have seen this type of an injury take place in other situations such as being hit from behind on the ski slopes or taking a hard fall to the ground. The impact results in a rapid and extreme forward-then-backward movement of the head. If the individual is unaware of the impending impact, the blow puts an extreme force of impact into the joints of the head and neck which results in extreme joint pain, inflammation, and sometimes in extreme cases, fractures. If the person sees the impact coming they will typically “brace” for the collision, causing muscle strain and/or muscle tearing. Though possibly less-serious because of the lack of bony involvement, the muscle pain is nonetheless very painful.
One interesting characteristic of whiplash pain is its manifestation. It is common for patients to walk away from their car accident not feeling a whole lot of pain. While your adrenaline is flowing the trauma to the neck joints and muscles often doesn’t manifest itself until a few days later. It is very common for my patients to be in A LOT of pain 1-3 days after the incident, and that pain can last for months.
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Whiplash is a very common ailment we treat here at the Fit Stop. After the necessary steps have been taken, and the neck has been cleared by x-ray it is important to get started in PT right away. Early movement to the spine, with supervision and guidance by your physical therapist will ensure the quickest path to recovery. Your treatment at the Fit Stop for whiplash pain will generally consist of three major areas of focus:
● Warm Up – A very important step to prepare the head and neck for increased movement using manual therapy. Heat and/or an active warm up will be used in PT to promote blood flow and relaxation to your tissues..
● Manual Therapy – Utilize a combination of soft tissue massage and gentle joint mobilization to help improve neck motion. After a whiplash injury, lack of neck movement is the main issue, and this needs to be addressed first. This is probably the most important part of your treatment initially for whiplash. Whiplash pain, though initially focused in the neck area, often extends into the upper back muscles and sometimes even into the lower back. Each of those painful areas needs addressed with a hands-on approach by your PT.
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● Specific Exercise – One of the most important parts of treating whiplash injury is a customized, focused home exercise program. Your muscles and joints are designed to move; after a whiplash injury it’s important to remind them of that fact. Initially the focus should be on stretching and motion and then with time progressing towards postural strengthening as pain decreases.
So what are some of the best exercises for whiplash? Click on the image below to see some of our most-recommended exercises for whiplash injury. Please note that these are shared for educational purposes only (see disclaimer below); in order to achieve maximum benefit you should consult your physical therapist or healthcare professional for a unique, custom plan of care specific to your individual needs.
Whiplash can be a very frustrating ailment to deal with. It requires patience, diligence, and consistency to see significant results. Rehabilitation following these accidents comes with ups and downs, good days and bad, but there is certainly light at the end of the tunnel. PT can help you get there in the quickest, safest way possible. So give the Fit Stop a call today, and let us help you get on the road to recovery.
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Disclaimer: The information presented in this post is designed to be used for informational purposes only. The diagnoses and treatment plans outlined are extremely generalized and may or may not be the recommended interventions for your specific problem. If you are experiencing pain, you are encouraged to consult a healthcare provider to determine the best treatment plan that will be in your individual best interest. Fit Stop Physical Therapy claims exemption from accident, injury, or perpetuation of any injury incurred while performing exercises found on this website. The user assumes all risk… and reward!!The COVID-19 pandemic has temporarily shut down normal life. Many businesses are closed during this time in an effort to slow the spread of the virus and protect the health of their employees and consumers.
Even though our doors are now re-open, we are still dedicated to helping serve our clients during this time. It is especially important to remain active in order to further safeguard your short and long-term health. Exercise is not only good for your physical health but also your mental health. Derailing human routine, coupled with social distancing can inflict daily mental struggles such as depressive episodes. Therefore, we are unrolling an “At-Home” series of localized workouts that can be done inside your home, in order to strengthen your body, loosen your muscles, and reduce stress load.
We’re going to start with the core — where a majority of bodily movements stem from. This circuit of 11 core exercises is broken down into two sections: ball-centered movements and floor-centered movements.
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This circuit of exercises will work the muscles in your pelvis, lower back, hips, and abdomen — promoting better balance and stability. The core also plays a critical role in maintaining good posture and a healthy back. When an individual’s core becomes overly weak, other muscles have to compensate, causing the body to fall out of natural alignment, which can affect bodily functions like digestion. By prioritizing your core strength, you are protecting your overall health.
Looking for advice on how to stay active, adjusted, and healthy during this quarantine period? With years of expert experience, Dr. Reinhardt and his team can help advise you on several exercises and techniques to use in the comfort of your home to alleviate pain and misalignment. Contact us today with any questions!
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Whiplash treatment with neck exercises will strengthen your neck, upper back, and shoulders. It will also prevent tightness in your neck and joints. We always recommend consulting with your doctor or physical therapist for medical advice on when you can start exercising and resume normal activities.
Chin tuck exercises will work your neck and upper back. Start by standing with your back against the wall looking straight ahead. Pull your chin and head back against the wall, you should feel it along the sides of your neck. You’re doing it right if you have a double chin.
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During the neck flexion and extension range of motion exercise, you’ll need to maintain good posture. Start your head looking forward and mouth wide open. Extend your neck and head backward so you are looking up at the ceiling. Slowly close your mouth. Then tilt your head to one side for a moment, then tilt it to the other side. You should feel a stretch on the sides of your neck when you tilt your head. Bring your head back into midline and bring your head back up. For the last movement, slowly bring your chin to your chest for neck flexion.
Neck rotation exercise will work the sides of your neck. Start off by sitting in a chair with your back straight and looking forward. Turn your head to one side as far as you can comfortably go, looking over your shoulder. Hold
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