Whiplash is an injury that is caused by a sudden and severe jerk to the head. It is mostly caused by motor vehicle accidents. It happens because we do not have the time to brace ourselves properly against the sudden force of the impact.
There are many factors involved with whiplash injury. These could be anything like the size and the speed of the vehicle, the angle of the crash, your position in the car seat and the position of the headrest.
Symptoms of Whiplash
Whiplash can be anything from mild to severe and has a number of symptoms. Some are easily diagnosed and some need special care. The symptoms that we can easily find are pain and reduced movement of the neck. You could also feel the tightness of the neck muscles when moving your head to the side or craning your neck. Severe whiplash can even cause headaches that seem to start at the base of your skull and travel all the way to your forehead.
Some people might feel the pain immediately after the accident while some people may not feel anything for a few hours after the accident. Like we mentioned earlier, it all depends on the various factors.
Serious accidents can even leave you with a concussion. A concussion can cause severe headaches, dizziness, weakness, problems while talking, fatigue, nausea, and sometimes confusion or befuddlement.
The immediate thing to do is to go straight to an accident doctor or an injury doctor at a hospital or a clinic and have yourself checked out. The doctor will do a few tests like X-Rays, and maybe a CT Scan if they think the injury is severe.
Exercise for Whiplash
These everyday exercises can be done at home without any supervision and they will definitely help you with your whiplash treatment. Just remember to move as much as you can without causing yourself any discomfort or pain. No need to exert yourself.
Chin Tucks
Chin Tucks are an excellent way to stretch the muscles of your upper back as well as your neck. You can also do these to maintain a good posture. You can do chin tucks while lying down or when sitting in an upright position.
While Lying Down
- Lie flat on your back.
- Move your chin towards your chest. Make sure that your eyes are fixed towards the ceiling and that your head is the only part of your body moving.
- Stay in this position for 5 seconds. When you do this you will feel a comfortable stretch that will start from your neck and go to the base of your head.
- Now repeat the entire procedure. Go up to 10 times but only if you feel comfortable. You can start with 2 or 3 and make your way up to 10.
WHILE SITTING UP
- Sit in a proper, upright position.
- Keep your eyes looking in the front. Start moving your head back until your chin is tucked down. Like before, make sure that your head is the only part of your body that’s moving.
- Stay in this position for 5 seconds and then let go.
- Do this up to 10 times depending on your comfort level.
ROTATE YOUR HEAD SIDE-TO-SIDE
This exercise will help you improve your neck’s mobility as well as lower its rigidity.
WHILE LYING DOWN
- Lie down flat on your back.
- Move your chin towards your right shoulder. Once you have moved it as far as it can go, use your hands to stretch it just a bit more.
- Stay in this position for 20 seconds.
- Now move your chin towards your left shoulder. Once again, use your hands to stretch is just a little bit further.
- Stay in this position for 20 seconds.
- Do this 5 times for each side.
WHILE SITTING UP
- Sit straight in a proper, upright position. Make sure you don’t slouch.
- Move your chin towards your right shoulder. Once you have moved it as far as it can go, use your hands to stretch it just a bit more.
- Stay in this position for 20 seconds.
- Now move your chin towards your left shoulder. Once again, use your hands to stretch is just a little bit further.
- Stay in this position for 20 seconds.
- Do this 5 times for each side.
SIDE BENDING
This exercise relieves the tightness and stiffness of the neck as well as improving its mobility.
WHILE LYING DOWN
- Lie down flat on your back.
- Bend your head to the right. Make sure that you bring your right ear as close to your right shoulder as you can. Once you have done that, use your hands to bend it a little bit more.
- Hold this position for 20 seconds.
- Now bend your head to the left and move your left ear as close to your left shoulder as you can. Use your hands to bend your head just a little bit further.
- Hold this position for 20 seconds.
- Repeat this process 5 times.
WHILE SITTING UP
- Sit down straight in a proper, upright position.
- Bend your head to the right. Make sure that you bring your right ear as close to your right shoulder as you can. Once you have done that, use your hands to bend it a little bit more.
- Hold this position for 20 seconds.
- Now bend your head to the left and move your left ear as close to your left shoulder as you can. Use your hands to bend your head just a little bit further.
- Hold this position for 20 seconds.
- Repeat this process 5 times.
These exercises have been designed to help you with your whiplash treatment by strengthening your neck muscles and improving overall movement as well as enhancing your posture. Once your neck muscles are strong and flexible and they are not sore and stiff, they will be able to support your head and cervical joints without giving you any discomfort or causing pain.
