Neck Strain Exercises

GENERAL INFORMATION:

What is it? A neck strain is when the neck is quickly whipped forward and back. It is also called a "whiplash." This injury is usually caused by contact sports or an accident, such as a car accident. This may cause stress and stretching of the muscles, tendons, ligaments, nerves, or other neck tissue. Ask your caregiver for more information about other ways to treat your injury.

Do's and Don'ts: Caregivers may tell you to remain pain-free as you exercise. If your injury does not improve, call your caregiver.

Exercises:

• Neck Glides: Keeping your chin parallel to the ground. Slide your head backwards and hold for 3 seconds. Return to the starting position and repeat 10 times.
  
  
• Shrugs: Stand with your arms by your side. Lift your shoulders up to your ears and hold for 1 second. Then pull your shoulders back pinching your shoulder blades together. Hold for 1 second. Relax your shoulders and repeat 20 times.
  
  
• Side Bends: Pull your head (using your hand) towards your shoulder until your feel your neck muscles stretch. Hold for 5 seconds. Repeat on the other side and hold for 5 seconds. Repeat 5 times on each side.
  
  
• Forward Flexion: Keeping your back straight, pull your head down gently (using both hands) and hold for 10 seconds. Return to the starting position and repeat 5 times.

CARE AGREEMENT:

You have the right to help plan your care. To help with this plan, you must learn about your health condition and how it may be treated. You can then discuss treatment options with your caregivers. Work with them to decide what care may be used to treat you. You always have the right to refuse treatment.

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