Health and Fitness Vault: Exercises for Sprained Neck

The neck is an important part of the body because it holds up the head and contains blood vessels that carry blood from the body to the brain. It also contains important structures such as the trachea, the oesophagus and the upper spinal cord. This is why you shouldn't want anything to happen to your neck, especially whiplash injury.

However, accidents are unavoidable. If you have whiplash injury, there is no need to despair. The painful injuries sustained by the muscles and joints of the neck can be rehabilitated through the wonders of exercise. However, the types of exercise which you should undergo need to be approved first by your doctor so that no further injuries to the neck are created. Also in performing exercises, start in a slow and controlled manner. Make all movements smooth and slow and relax all throughout the activity. Create an atmosphere of relaxation for your neck. These exercises should be performed at least twice a day and each exercise should not take longer than 10 minutes to perform.

So what types of exercise can you engage in while healing from whiplash injuries? Here they are:

Posture Correction

After whiplash injury, you need to keep your spine in a good position. This is why you have to correct your posture during everyday activities. You could do this by doing the posture correction exercise. In this exercise, you will need to gently raise your pelvis up and out of a slumped position. Then, reposition your shoulder blades in such a way that they are drawing back and across your rib cage. Gently lift your skull’s base off your neck to take off the weight off your shoulders. You should hold this position for 10 seconds and release. This exercise can be repeat frequently all throughout the day while sitting, standing or walking.

Rotation

Before starting, be sure to assume correct posture. Turn your head to the left to look over your shoulder as far as possible. Bring your head to the starting position and perform the same exercise to the right. You may find it easy to do this exercise while kneeling on your hands and knees. If you do so, be sure not to slump by pushing though your hands for support.

Side bending

After assuming the correct posture position, keep your head centred and gently bring your ear down to the direction of your right shoulder. Feel the stretch in your neck muscles as you do this. Do not force this position if you feel pain. Relax and repeat with your left side.

Forward and Backward Bending

After assuming proper posture, gently bring your chin down to your chest gently. Then lift your chin up and return to the starting position. After this, roll your head and neck backwards gently so that you are looking at the ceiling. Return to the starting position. Next, tuck your chin down to bring your head to the upright position. Each of these movements should take about 2-4 seconds and should be repeated 5 to 10 times. These are just basic exercises. There are many other exercises you can try but you have to seek your therapist’s help in choosing the type of exercise that suits you.

Guest post by Suzzane Edwards for www.bcwhiplashlawyers.com