Great Exercises for Someone with Whiplash!
Oct 12, 2022 -- Posted by :
Whiplash, or “Whiplash Associated Disorders” (WAD), results from a sudden jarring motion, often from a car crash that occurs too fast for someone to “brace” themselves. This is because the whole “whiplash cycle” happens within 300msec, and we cannot contract a muscle faster than 700-800 msec.
There are certain muscles that can “hide” behind larger, stronger muscles and are more difficult to isolate, and very often remain weak even in spite of strengthening exercises. One VERY important muscle group is called the deep neck flexors, which “hide behind” the stronger neck flexing muscle called the sternocleidomastoid (SCM). To “trick” the SCM into NOT contracting and exercise the deep neck flexors, we drop the chin to the chest without flexing the head forwards (like the downward motion when nodding “yes”). Try it! You should feel “the pull” or a stretch in the muscles in the back of your neck. This is called a “chin tuck.”
PROCEDURE 1: Perform the above “chin tuck” by lying on your back, chin tuck, and press your neck down into the bench or floor, hold for three-to-five seconds and then release the chin tuck SLOWLY (two times slower than the initial downward movement). If you can’t get your neck to flatten out, repeat this with a small rolled up towel placed behind the neck. Start with three-to-five repetitions and gradually increase the reps and sets. To make this more “portable” so you can do this during the day, see Procedure 2.
PROCEDURE 2: In a seated or standing position, place your finger tips behind your neck and push your neck into your fingers gradually increasing the pressure as you apply the “chin tuck.” Do this slowly, applying gradual pressure INTO your finger tips and then (MOST IMPORTANTLY), release the pressure SLOWLY (again, two times slower than the initial “push”). Repeat three-to-five times for one session and do multiple sessions during the day. SET THE TIMER on your cell phone for two or three hrs to REMIND you to do these multiple times a day!
So, if you have had a car accident in Fort Myers and you have neck pain, dizziness, vertigo, or imbalance and type in chiropractor near me, pain management near me, whiplash, or even car accident lawyer in your area you may find Coast Chiropractic Centers with Dr. Timothy Harcourt, me, comes up.
You may wonder, “Do I need an MRI scan of my neck or a DTI (Diffusion Tensor Imaging) of my brain for traumatic brain injury (TBI) detection and documentation”?
Also, if you feel arm or leg pain it may indicate things are getting worse and” may indicate a bulge on the disc or worse yet a herniated disc in your neck and/or back. Shoulder pain is very common with whiplash and could require conservative treatment right away to avoid injections or worse yet, surgery. A foggy brain may indicate a mild traumatic brain injury, thus the potential need for a DTI (Diffusion Tensor Imaging). Persistent or worsening pain intensity and/or frequency necessitates a visit to see a professional around you.
Check out what the experts say about chiropractic care for whiplash here:
https://pubmed.ncbi.nlm.nih.gov/9921598/
If you would like to avoid chronic whiplash symptoms in the first place or to take a proactive approach to your health and wellness nearby, our membership program called Club C may be just the thing for you with great cost savings, convenience, and even more importantly, a plan to get your health back and keep it.
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Call me, Dr. Tim Harcourt, at Coast Chiropractic Centers at (239) 278-3344 or stop by on your day off for a walk in first visit to include history, exam, and adjustment or Class IV high-intensity laser treatment and we will submit the bills to your auto carrier for payment.