Whiplash Exercise Handouts

Not a rare injury of the neck caused by a forceful and sudden movement of the head back-and-forth, thus injuring the neck’s soft tissues. Since this injury is caused by sudden trauma, which causes pain almost as if a person was hit by whiplash, it is called a Whiplash. It is often associated with automobile injury and accidents due to the sudden stopping of transport. Thus, it may also occur in sports accidents. However, it is more likely to occur in contact sports where two people may crash with each other. In some cases, it might occur due to a fall. The injury would be mild in most cases, and people would recover in a few days. However, in some, the condition tends to be chronic. Cervical muscle range of motion exercises can help with whiplash. Many such exercises can be done readily at home without specific equipment like the ones listed below.

Seated cervical retraction

Step 1 – The exercise can be done sitting or standing as per your preference. First, pull your head backward as if trying to make a “double chin,” making sure you get to end-
range. This can be progressed by using your hand to provide some overpressure.

Repeat 10-12 times

3 sets in a row

Once-daily

5 days a week

Supine chin Tuck

Step 1 – Lie on your back.

Step 2 – Without lifting your head, try to gently push the back of your neck into the mat. You will experience a stretch in the back of the neck, and if you are doing it correctly, you will see increased folds just below the chin.

Repeat 6-8 times

3 sets in a row

Once-daily

5 days a week

Seated levator scapulae stretch

Step 1 – Sit up straight with both arms at the sides.

Step 2 – Raise the right arm forwards and reach over the back with the hand grasping the right shoulder bladeand applying downward pressure. (This step rotates the shoulder blade downward, which helps lengthen the levator scapulae muscle even more before it is stretched. If raising the elbow above the shoulder is too complicated at first, this step can be skipped.)

Step 3 – While keeping everything else still, rotate the head to the left about 45 degrees
(about halfway toward the shoulder).

Step 4 – Tilt the chin downward until a good stretch is felt on the back right side of the neck. To increase the stretch further, the left hand can be brought up to the back of the head to pull down a little more gently. Hold for 30 to 60 seconds, or as tolerated.

• Repeat 8-10 times for each side
• 3 sets in a row
• Once-daily
• 5 days a week

Seated Upper Trapezius Stretch

Step 1 – Begin sitting upright on a chair or exercise table and grasp the edge with one
hand.

Step 2 – Rotate your head up and to the side opposite of your anchored arm and slowly lean it toward your shoulder, applying pressure with one of your hands until you feel a stretch and then hold.

Repeat 10 times for each side

3 sets in a row

Once-daily

5 days a week

Seated cervical side benching stretch

Step 1 – Sit straight on a bench or chair.

Step 2 – Move your head to the right but do not rotate the neck.

Step 3 – You can apply pressure by using a hand.

Step 4 – Repeat the same motion towards the opposite side.

Repeat 8-10 times

2 sets in a row

Once-daily

5 days a week

Seated cervical rotation AROM

Step 1 – Begin seated with your palm on the side of your face. Next, rotate your head to
one side, and push your head gently further into rotation with your hand. Then, return to
starting position.

Step 2 – Repeat by rotating head to the other side.

• Repeat 8-10 times
• 3 sets in a row
• Once-daily
• 5 days a week

Cat-camel to child’s pose

Step 1 – The initial position must be like quadrupeds by coming on hands and feet and
making sure that knees are directly under the hips while hands under the shoulder.

Step 2 – Cat- Now sink your back towards the floor and at the same time lift your head up, thus making a curve in your spine and taking breathe out at the same time.

Step 3 – Camel- Now, just make the opposing motion by arching your back to mimic the camel hump

Step 4 – A child’s pose is a restful pose in yoga, also called “Balasana” in yoga. It involves bending the knees and doing nothing for a few seconds.

Repeat 20 times alternating between cat and camel

3 sets in a row

Once-daily

5 days a week

Sternocleidomastoid stretch

Step 1 – Find your Sternocleidomastoid muscle and lightly nip it down with 2
fingers – Right where your clavicle is. To locate the SCM, just turn your head to one
side and then bring your head forward. The SCM muscle would pop out. This
muscle runs from the clavicle to the Mastoid process (just behind your ear).

Step 2 – Put the other hand on the opposite side of your head and bring your ear down to the shoulder. Make sure you keep holding your SCM on the clavicle with your other hand (with 2 fingers) to increase the stretch.

Step 3 – Next, tilt the head up to look at the ceiling and use your hand to pull your head back and side to intensify the stretch.

Repeat 4-6 times each for each side 

3 sets in a row 

Once-daily 

5 days a week