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Not a rare injury of the neck caused by a forceful and sudden movement of the head back-and-forth, thus injuring the neck’s soft tissues. Since this injury is caused by sudden trauma, which causes pain almost as if a person was hit by whiplash, it is called a Whiplash. It is often associated with automobile injury and accidents due to the sudden stopping of transport. Thus, it may also occur in sports accidents. However, it is more likely to occur in contact sports where two people may crash with each other. In some cases, it might occur due to a fall. The injury would be mild in most cases, and people would recover in a few days. However, in some, the condition tends to be chronic. Cervical muscle range of motion exercises can help with whiplash. Many such exercises can be done readily at home without specific equipment like the ones listed below.
Step 1 – The exercise can be done sitting or standing as per your preference. First, pull your head backward as if trying to make a “double chin,” making sure you get to end-
range. This can be progressed by using your hand to provide some overpressure.
Step 1 – Lie on your back.
Step 1 – Sit up straight with both arms at the sides.
Step 3 – While keeping everything else still, rotate the head to the left about 45 degrees
(about halfway toward the shoulder).
Step 1 – Begin sitting upright on a chair or exercise table and grasp the edge with one
hand.
Step 1 – Sit straight on a bench or chair.
Step 2 – Move your head to the right but do not rotate the neck.
Step 1 – Begin seated with your palm on the side of your face. Next, rotate your head to
one side, and push your head gently further into rotation with your hand. Then, return to
starting position.
Step 2 – Repeat by rotating head to the other side.
Step 1 – The initial position must be like quadrupeds by coming on hands and feet and
making sure that knees are directly under the hips while hands under the shoulder.
Step 1 – Find your Sternocleidomastoid muscle and lightly nip it down with 2
fingers – Right where your clavicle is. To locate the SCM, just turn your head to one
side and then bring your head forward. The SCM muscle would pop out. This
muscle runs from the clavicle to the Mastoid process (just behind your ear).
Sports Medicine Physician
Marietta Memorial Sports Medicine
department medical director
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