After whiplash, it is normal to feel sore and guarded, and it can be tempting to rest and avoid moving your neck. The good news is that gentle, guided movement is usually one of the safest and most helpful things you can do early on.¹ ²
Exercise can help by:
Keeping your neck from getting stiffer and more sensitive over time¹
Rebuilding strength and control in your neck and upper back, so everyday tasks feel safer¹
Improving confidence with turning your head, driving, working at a screen, and sleeping more comfortably²
Most guidelines now recommend staying active and returning to normal activities in a gradual way, rather than using prolonged rest or a soft collar.²
Effective exercises for whiplash
Not every exercise is right for every person. If a movement causes sharp pain or new symptoms, stop and consult a medical provider.
Neck range-of-motion “clock” (very gentle)
Why it helps:Reduces stiffness and helps you feel safer moving your neck again.²
How to do it:Sit tall. Slowly look left, then right, staying in a comfortable range. Then nod “yes” (down and up), then tilt your ear toward each shoulder. Do 3 to 5 gentle reps each direction, 2 to 4 times per day.²
Comfortable walking
Why it helps: Strengthens stabilizing muscles that support the lower spine.
How to do it: Start with short, flat walks (even around the house) for 3–5 minutes, once or twice daily.
Build toward 10–20 minutes most days as symptoms allow.
Keep your gaze nicely forward rather than held rigidly.
If walking increases your symptoms and they don’t settle within 24 hours, reduce the time or pace next outing. Once basic movement feels a bit easier and pain is more stable, you can add light strengthening and control work.
Deep neck flexor “nodding” (chin nods in lying)
Why it helps: Restoring deep neck flexor endurance and postural support.
How to do it: Lie on your back with a thin pillow or towel roll under your head. Look up at a point on the ceiling. Gently nod as if saying “yes” — imagine you’re making a tiny double-chin movement without lifting your head off the pillow. Hold for 5–10 seconds, then relax fully.
Neck retraction
How it helps:Helps reduce stiffness and improves deep neck muscle support, which can make turning your head and sitting at a desk feel easier.¹ ²
How to do it: Place two fingers on your chin. Gently draw your head straight back, like you are making a small double chin. Keep your nose pointing forward and your posture tall, do not tilt your head up or down. Hold 5 to 10 seconds while breathing normally, then relax.
Scapular strengthening – "wall angel”
How it helps: Builds upper back and shoulder strength so your neck muscles do not have to work as hard to hold you upright.¹
How to do it: Stand with your back and the back of your head lightly against a wall if comfortable. If that is too much, step a few centimeters forward. Bring your arms out to the side like a goalpost, elbows bent about 90 degrees, forearms vertical. Gently slide your arms up and down in a comfortable range, keeping your shoulders away from your ears. Perform 8 to 12 repetitions, 1 to 2 sets, 3 to 4 times per week.¹
Work between the shoulder blades and in the upper back, not sharp neck pain. Reduce the range or step slightly away from the wall if needed.
Isometric neck holds (very light)
How it helps: Builds tolerance for everyday loads like checking blind spots, carrying a bag, or holding your head steady during work and driving.¹ ²
How to do it: Sit or stand tall. Place your palm lightly on your forehead. Gently press your head into your hand as if nodding, but do not let your head move. Use about 20 to 30% effort only. Hold 5 seconds, then relax. Repeat with your hand on the back of your head (resist looking up), then on the right and left side of your head (resist bending sideways), and then on the right and left temple area (resist turning). Keep your breath steady.
Gentle nerve glide for arm tingling (only if advised)
If you have mild arm symptoms and have been cleared for exercise by a clinician, a gentle nerve “slider” can sometimes help. If you have increasing numbness, weakness, or severe pain, skip this and seek medical advice.²
How it helps: May reduce sensitivity of the nerve and make tingling easier to manage during daily arm movements.¹ ²
How to do it: Stand tall with arms by your sides. On the affected side, lift your arm out to the side at shoulder height. Gently straighten your elbow with your palm facing up and fingers straight. At the same time, tilt your head toward that arm. Then bend the elbow and tilt your head away from that arm. This is a sliding motion, you are not holding the nerve on a strong stretch. Complete 5 to 8 slow repetitions, 1 to 2 times per day.¹ ²
You should feel: A mild pulling or light tingling that eases as soon as you return to the start position. Stop if symptoms are strong, spread, or linger.²
Did you know?
People who start out with higher pain and higher stress after whiplash are more likely to have symptoms that last longer. That is why early support often includes both movement and simple strategies for sleep, pacing, and worry about pain.⁴ ⁵ Staying active early can lead to equal or better outcomes than collar-based rest for many people.³
Exercises to avoid with whiplash
These are not forever rules. They are common “not yet” movements while your neck is irritable. A good guideline is that exercise should feel tolerable, not sharp, scary, or worsening afterward.²
Common aggravators early on include:
Fast, end range neck movements, like forceful neck circles or quick head whipping
Heavy overhead lifting, especially if it makes you brace your neck and shoulders
High impact workouts, like sprinting or jumping, if they spike headaches or dizziness
Long static holds, like holding your head turned for a long time, or hours at a laptop without breaks
If you are unsure what is safe for you, start with smaller ranges of motion and slower speeds, then build up gradually.² ³
Clinical insight
Whiplash is often more than a simple “strain.” Guidelines describe it as a mix of tissue soreness plus changes in sensitivity, movement control, and stress responses after a sudden event. The most helpful care plan usually combines reassurance, early return to activity, and gradually progressing exercise based on what your body tolerates.¹ ²
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