End Stage Neck Strength Exercises for Whiplash
These exercises are a great way to restore the strength of the larger muscles that support the neck. You can start these exercises once your have restored about 80-90% of your range of motion.
Side Plank with Clam (Gluteus Medius Strength)
Sciatic Nerve Glides
An easy exercise to improve nerve pain by restoring blood flow to the nerve.
You should not feel any pain during the exercise, only some slight tension in the back of the leg.
Do 2 sets of 12, twice a day.
3 of the best Thoracic Spine Mobility Exercises
The thoracic spine produces 90-95%of all your rotation (only 5-10% comes from the lumbar spine) so the best way to improve your movement is with rotation-based exercises.
Try all of these, in order and do 8-10 on both sides.
Banded “Super Glute Bridge”
This is a great one for those that have trouble firing up the glutes. Also perfect for those that find they get a sore back during the standard version of the exercise.
You should feel all the effort coming from the glutes and not from the lower back.
Reverse Nordics (Quadriceps Strength)
This is a great isolated quadriceps strength exercise. Make sure you have a soft surface to perform it on.
If you find it difficult to move back too far, then try moving into a smaller range and holding it there for 10-20 secs until you feel your thighs burning!