Do you suffer from a sore neck after an accident or trauma? Have you been diagnosed with whiplash or whiplash injury? Here are 4 customized exercises for you with whiplash / neck sling that can strengthen your neck muscles - the exercises are also suitable for you with weak neck muscles. These exercises (isometric training) are particularly aimed at strengthening the deep neck muscles in an adapted, gentle way with the aim of providing better function, less myalgias and joint pain - it is also common for people with whiplash to struggle with dizziness og headache. Isometric training means exercising without major movements, but rather focusing on activating and engaging the muscles by holding the neck in the same position with different resistance.
Whiplash is a term that describes an injury in which tendons, ligaments, muscles and joints in the neck are affected due to a sudden, violent movement in the neck and body - which typically occurs in car accidents (especially rear-end collisions), trauma and falls . Neck sling gets its name due to the uncontrolled 'sling' that the neck gets when the body stops abruptly and it is almost thrown back and forth in a violent movement that can cause damage to the neck and associated structures. Symptoms of whiplash / whiplash can occur immediately or only long after the accident itself.
VIDEO: 4 Important Exercises Against Neck Slang (Watch video by clicking the image below)
Here you can see four important exercises for you affected by whiplash. The exercises consist of isometric training - that is, the most considerate form of training for you with a neck sling (grade 1-2). Feel free to subscribe on our YouTube channel for more such videos.
1. "Double chin" (Training of deep neck muscles)
A simple exercise that can be done anywhere - for example in the car on the way to work. The double chin exercise can be done lying down, standing or sitting and is performed by straightening yourself well in the back so that you get a normal posture. Then pull your chin inwards without bending your head too far forward towards your chest - in the picture above, the woman bends her head a little too much. Hold the chin in this way for 10-15 seconds before releasing again and resting for about 15 seconds. Then repeat the exercise. For those of you with a neck injury, we recommend that you start with 4 repetitions over 3 sets - and then increase as you feel that you are getting stronger. For others, you can try 6-8 repetitions over 3-4 sets. The exercise is performed every other day.
2. Isometric lateral flexion (Side bend with own resistance)
Straighten your back and neck until you have a neutral neck position and good posture. Then place one palm on the side of the head, approximately next to the eye / forehead. Apply a slight pressure to the side of the head and press lightly from the neck into the side bending motion of the hand. Note: The neck should not change position. About 10-20% strength and hold down for about 10 seconds before resting for 10-15 seconds between each repetition. For those with a neck injury: The exercise is performed above 3-4 repetitions over 3 sets. For you without injury: Do the exercises over 4-6 repetitions in 3-4 sets.
3. Isometric flexion (forward bending with own resistance)
The exercise is performed sitting or standing. Straighten your back and neck until you have a normal posture (neutral neck position). Then place one palm on your forehead without changing your neck posture, then apply a slight pressure to your forehead and press lightly with your neck. Think you should lie down about 10-20% effort on this exercise in the beginning - with progression you can gradually increase this strength effort, but stay at a low, safe level for a long time before increasing the load. Hold the pressure for about 10 seconds and then rest for 10-15 seconds. For those of you with a neck injury, we recommend that you do this exercise above 3-4 repetitions i 3 sets. For you without injury then the exercise can be done 4-6 repetitions in 3-4 sets.
4. Isometric rotation (twisting of neck with own resistance)
Perform the exercise sitting or standing. Make sure you have a neutral neck position and posture. Then place one palm on the side of the head, approximately next to the eye / jaw. Apply a slight pressure to the side of the head and press lightly with the neck in a rotational motion towards the hand. Note: The neck should not change position, just activate the musculature not move it. About 10-20% strength and hold down for about 10 seconds before resting for 10-15 seconds between each repetition. For those with a neck injury: The exercise is performed above 3-4 repetitions over 3 sets. For you without injury: Do the exercises over 4-6 repetitions in 3-4 sets.
These are fine exercises that should preferably be done regularly for maximum effect - but we remind you that it can take several weeks before you start to notice a clear difference in muscle and neck function.
How often should I do the exercises?
It depends entirely on yourself and your health situation. Find out what's right for you in the beginning and build slowly but surely in the future. Remember that exercises can lead to soreness at first, as you actually gradually break down damaged areas (damage tissue and scar tissue) and replace it with healthy, functional soft tissue. This can be a time-consuming but very rewarding process. If you have a diagnosis, we ask you to ask your clinician if these exercises may be beneficial to you - possibly try yourself very carefully. We otherwise encourage you to be on the move and to go hiking in rough terrain if possible - feel free to see ours YouTube channel for more tips and exercises.
Feel free to share these exercises with colleagues, friends and acquaintances. If you would like the exercises sent as a document with repetitions and the like, we ask you like and get in touch via get Facebook page here (in Danish). If you have any questions, just give it a go Contact us - then we will answer you as best we can, completely free.
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