| Pains / Injuries |  | | Exercises to Help Manage Recent MVA & Whiplash | | Neck Flexion | Bend head forward, return to starting position. Within pain free ROM. Repeat 10 times.
|
| | Neck Rotation | Turn head slowly to look over left shoulder then turn to look over right shoulder. Within pain free ROM. Repeat 10 times.
| | Middle & Upper Back Rotation in Sitting Position | Gently rotate trunk side to side in a small, pain free range of motion. Repeat 10 Repetitions
|
| Stand under a warm shower for five to ten minutes and perform the following exercises, twice daily. Doing these exercises under a warm shower loosens the muscles, eases discomfort, and facilitates the exercise. However, these exercises can also be done when not in the shower. Should either excessive or lasting discomfort occur, discontinue the exercises immediately and seek medical advice. | 1. Stand erect. Turn head slowly as far as possible to the right. Return to normal center position and relax. Turn head slowly as far as possible to the left. Return to normal center position and relax. | 2. Stand erect. Try to touch your chin to your chin to your chest, slowly. Raise head backwards, looking up at ceiling, slowly. | 3. Stand erect. Try to touch left ear to the left shoulder. Return to normal center position and relax. Try to touch right ear to the right shoulder. Return to normal center position and relax. Keep shoulders level; do not bring them up to the ear. | 4. Stand erect. Raise both shoulders as close to the ears as possible and hold as you count to five. Relax. Stretch your shoulders backward as far as possible and hold, then relax. | | General Physical Therapist Instructions: | Physical therapists believe stretching exercises are an important part of treatment to relieve discomfort in the neck. They help to restore motion and relieve pain associated with stiffness by relaxing the muscles that produce pain. The exercises presented here focus on both neck and face muscles. These exercises are not designed to be strenuous, however you should follow the exercises as prescribed by your doctor. Gradually increase the number of times you repeat each exercise but stop when fatigued. | | Additional Instructions: | • There may be additional exercises which could be helpful; these should be defined by your physician. • Avoid sustained postures, these may fatigue muscles. • Avoid extremes of forward or backward position of the head or neck. • Avoid rapid movements of the head and neck. |
|
|
|
