Exercises for neck spasms or whiplash can be started right away, but remember to avoid any movements that increase your pain.
Turn your head to the right and clasp your hands together behind your head. Let your arms pull your chin to your chest. Relax and count to 15. Repeat this movement 3 times. Then perform the same motion 3 times on the left.
Put your fingers on your chin and gently push back to give yourself a double chin. Continue to look forward as your head moves back. Count to 5 and then relax. Repeat the movement 5 times.
The scalene stretch stretches the neck muscles that attach to your ribs. Sit in an upright position with your hands clasped behind your back. Lower your left shoulder and tip your head to the right. Hold for 15-30 seconds and then release to your starting position. Repeat on the other side. Repeat this stretch on both sides 3 times.
Starting on the right side, turn your neck to look over your right shoulder. Place your right palm on the left side of your chin and push your chin toward your right shoulder. Hold for a count of 10. Complete this exercise 3 times on the right and then again 3 times on the left.
Do this exercise while sitting or standing. Place your arms at your sides. Push your shoulders back to squeeze your shoulder blades together. Hold for a count of 5. Do 3 sets of 10.
Sit in a chair with your arms clasped behind your head. Gently arch back and look up at the ceiling. Repeat 10 times. Repeat several times throughout the day.
Stop living with neck pain! Schedule a consultation with our board certified physiatrist for diagnosis and treatment of your neck and joint pain or injuries. At Advanced Sports & Spine in Charlotte, our holistic, interdisciplinary pain management therapies include non-surgical, non-opioid treatments to heal injuries and provide pain relief.
Our goal is to help you heal and move more freely and improve your quality of life as quickly as possible. We utilize a combination of state-of-the-art equipment, the latest techniques, diet, and exercise to help patients heal. Most treatments and procedures are performed in our private medical office meaning patients can avoid the facility fees that may be added by hospitals, outpatient medical centers, or hospital-owned medical practices.
Our patients’ health comes first! Personalized patient care sets our practice apart. If you have neck pain or neck spasms, contact Dr. Usman Ahmad and Advanced Sports & Spine for neck spasm rehabilitation exercises in Charlotte. Schedule an appointment today!
