At-Home Exercises To Help You Recover From Whiplash
There are many great cities throughout the United States that are great for runners. From the hustle and bustle to the beautiful parks, they make for some of the best places to run in the world. Take, for instance, Manhattan. It’s a runner’s paradise.
Exercises That Help You To Recover From Whiplash
Some runners can’t keep away from Central Park which often serves as the staging ground for weekend road races. However, the streets of Manhattan can be a dangerous place. Crashes occur all too often including vehicles that run into pedestrians for one reason or another.
Says a personal injury attorney from the Barnes Firm in New York, New York City driving is full of distractions. And considering you’re surrounded by agitated drivers, you can easily find yourself the victim of a bad accident.
Whether or not you’re suffering from a broken bone or a severe head injury, you need to immediately consult with a reputable attorney.
Whiplash After An Accident
One of the most common injuries that can come about from a vehicular accident, whether you’re driving a car or simply crossing the street on foot, is whiplash.
While you can take over-the-counter medications to fight the inflammation and pain that goes with whiplash, there are also several methods of physical therapy that have been known to be effective in curing its symptoms.
According to a recent article, it’s possible that you visited a doctor after a vehicular accident and he or she informed you that you are indeed suffering from whiplash and that you need to take it easy for a period of weeks. But you’re not the type to stand still for even five minutes.
You find yourself asking important questions like, what is whiplash and when will it go away? Is there anything you can do now to shorten the recovery time?
Believe it or not, there are a variety of neck exercises you can perform in the comfort of your own home that will definitely help to shorten whiplash recovery time. But first…
What Precisely is Whiplash?
Whiplash or Whiplash Associated Disorder (WAD) is a neck injury that occurs due to a violent, quick back and forth movement of the neck and the tissues associated with the neck, including ligaments, bones, muscles, and more.
Four classifications of Whiplash presently exist.
- WAD 1: Neck pain only.
- WAD 2: Neck pain and limited range of motion.
- WAD 3: Neck pain, loss of motion, along with neurological symptoms like tingling in hands and fingers.
- WAD 4: Neck pain along with a dislocation and/or fracture.
AD 3 and 4, it should be noted, are medical/surgical emergencies and must be treated as such.
How You Can Treat WAD 1 and WAD 2 Whiplash Treatment at Home
Since WAD 1 and WAD 2 don’t require surgery, there are several ways you can treat the physical issue at home.
1. Chin Tucking
This exercise stretches the muscles located in the cervical spine. It can be performed while lying on your back and looking at the ceiling. Move your chin slowly in the direction of your chest. Hold this for five seconds. Repeat 10 times.
2. Side to Side Rotating of the Head
This exercise is designed to decrease the tightness and therefore increase the mobility of the injured neck. You should lie on your back. Rotate your chin in the direction of your right shoulder. You can use your hand to further stretch your neck. Hold it for 20 seconds. Repeat the activity over your left shoulder. Do five sets of each rotation.
3. Side Bending
This exercise is meant to increase the mobility of the tight neck. Lie on your back and face the ceiling. Then move your head toward your right shoulder. Use your hand to pull your head as far as it can go. Hold the position for 20 seconds. Repeat on the left side. Do five sets of both.
4. Scapular Stabilization
According to an Asian spine journal, this exercise is designed to relieve the neck pain associated with whiplash. You need to stand with your arms hanging by your side and with your shoulders relaxed. Then move your shoulders backward while pulling your shoulder blade “into a down and back position.” Hold this for 10 seconds and repeat five times.
5. Isometric Exercises
This exercise is intended to strengthen the neck and upper back muscles. You should place your open palm against your forehead. Push your forehead against your palm while keeping your neck perfectly stiff. Hold this for five seconds and repeat 10 times.