Whiplash treatment is essential for anyone suffering from neck pain after an accident, injury, or fall. Chiropractic care offers a holistic approach to managing and alleviating the discomfort associated with whiplash. By incorporating specific exercises into your treatment plan, you can speed up recovery, enhance mobility, and reduce pain.
Neck stretches can help improve the patient's flexibility and reduce stiffness. They target the muscles and ligaments commonly affected by whiplash and can also restore the strength of the neck muscles.
To perform these exercises safely, sit and stand with your back straight and shoulders relaxed. Slowly tilt your head to the side, bringing your ear toward the shoulder. Hold this position before returning to the center and repeating it on the other side. Next, turn your head to look over one shoulder, holding for 5-10 seconds. Then, return to the center and repeat on the opposite side.
Patients can perform shoulder shrugs and rolls to relieve neck and upper back tension. They can start by standing or sitting with their arms at their sides, then slowly lift their shoulders towards their ears in a shrugging motion, holding for a few seconds before relaxing their shoulders back down.
Additionally, the individual can rotate their shoulders forward in a circular motion and then reverse the direction. This motion can further alleviate discomfort and promote better posture. Both of these exercises are beneficial for reducing discomfort and promoting relaxation in the patient's upper body.
Chin tucks aim to stretch the muscles in the patient's cervical spine. It can be performed in a lying position or a seated position. In a lying position, the patient should lie on their back and look at the ceiling. They can then move their chin toward their chest, holding for five seconds. The patient should feel a comfortable stretch from their neck to the base of their head. They can repeat this exercise up to ten times.
To perform a chin tuck in a seated position, the patient should sit with their back straight and shoulders relaxed. Looking forward, they can move their head backward so their chin is tucked down while nothing beneath their head moves. Hold this position for 5 seconds. Repeat this exercise up to ten times.
These exercises can help strengthen the patient's upper back muscles, improve their posture, and support their neck. To perform a scapular squeeze, the patient should sit or stand with their back straight and shoulders relaxed. Then, they should squeeze their shoulder blades together as if trying to hold a pencil between them. Hold this position for 5-10 seconds and then relax.
Repeat this exercise five times at least twice daily and gradually increase the repetitions as one builds strength. After progressing, the individual can anchor a resistance band to a door. They can then pull forward with both ends of it while doing a scapular squeeze.
A prone cobra benefits patients looking to strengthen their neck muscles, upper back, and shoulders. During this exercise, the patient should lie on the floor with their face down; they can put a rolled hand towel under their forehead for comfort. Then, they can place their arms at the sides with their palms down on the floor. By putting their tongue at the roof of their mouth, the patient can stabilize the muscles in the front of their neck.
Finally, the patient will need to pinch the shoulder blades and lift their hands off the floor, rolling their elbows in, palms out, and thumbs up. They will then lift their forehead gently about one inch off the towel, keeping their eyes looking at the floor. Hold for 10 seconds and do ten repetitions.
Incorporating these exercises into your whiplash treatment plan can significantly aid in recovery. However, it is important to consult a medical professional before starting any exercise regimen. The Spine & Joint Regenerative Medicine team is here to recommend personalized exercises that fit your needs. Call our office in the Ooltewah area to learn more.
Request an appointment here: https://sjrm-tn.com or call Spine & Joint Regenerative Medicine at (423) 424-1529 for an appointment in our Ooltewah office.
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