Disclaimer: This program is designed for mild to moderate cases of cervical sprain/strain, including whiplash-associated disorders (WAD). Severe cases with neurological symptoms or structural damage require specialized medical attention. Always consult a healthcare provider before starting a rehab program.
Week 1-2: Acute Phase (Pain Management and Protection)
Goals: Reduce pain and inflammation, protect the cervical spine, and maintain mobility.
Rest and Activity Modification:
Avoid activities that strain the neck or aggravate symptoms (e.g., heavy lifting, prolonged screen time).
Use a supportive cervical collar if prescribed, but avoid prolonged use to prevent stiffness.
Pain Management:
Ice Therapy: Apply ice packs to the neck for 15-20 minutes every 2-3 hours.
Heat Therapy: After 48-72 hours, use heat packs to relieve muscle tension.
Gentle Range of Motion (ROM):
Neck Flexion/Extension: Gently tilt the chin toward the chest, then lift toward the ceiling. Perform 10-12 reps, 2-3 sets.
Side-to-Side Rotation: Turn your head gently from side to side. Perform 10-12 reps, 2-3 sets.
Lateral Bending: Tilt your ear toward your shoulder on each side. Perform 10-12 reps, 2-3 sets.
Postural Awareness:
Practice sitting with shoulders back and head aligned over the shoulders. Hold for 10-20 seconds, repeat throughout the day.
Chiropractic Care:
Gentle spinal adjustments or mobilizations to reduce joint restriction and improve alignment.
Week 3-4: Subacute Phase (Restore Mobility and Build Stability)
Goals: Improve cervical mobility, address muscular imbalances, and begin light strengthening.
Stretching (Hold for 15-30 seconds, 2-3 sets):
Upper Trapezius Stretch: Tilt the head to one side while gently pulling with the opposite hand.
Levator Scapulae Stretch: Turn the head slightly to one side and tilt downward while pulling gently with the opposite hand.
Chin Tuck Stretch: Slide the chin back while keeping the head level, creating a double chin effect.
Isometric Strengthening:
Isometric Flexion/Extension: Press your hand against your forehead (for flexion) or the back of your head (for extension) without moving the head. Hold for 5-10 seconds, 10 reps.
Isometric Lateral Flexion: Press your hand against the side of your head without moving the head. Hold for 5-10 seconds, 10 reps.
Scapular Stability Exercises:
Scapular Retractions: Squeeze shoulder blades together. Perform 10-15 reps, 2-3 sets.
Wall Angels: Stand with your back against a wall and slide your arms up and down. Perform 10-12 reps, 2-3 sets.
Mobility Work:
Continue ROM exercises from Week 1-2 but increase the range if tolerated.
Add gentle neck circles (clockwise and counterclockwise). Perform 5-8 circles in each direction.
Week 5-6: Advanced Phase (Strength, Function, and Return to Activity)
Goals: Build neck and upper back strength, improve dynamic stability, and restore functional movements.
Dynamic Strengthening:
Theraband Neck Resistance: Attach a resistance band to a stable surface and use it to resist flexion, extension, and lateral bending. Perform 8-12 reps per movement, 2-3 sets.
Shoulder Shrugs: Lift shoulders toward the ears and lower them slowly. Perform 10-12 reps, 2-3 sets.
Prone Y's and T's: Strengthen scapular stabilizers. Perform 8-10 reps, 2 sets.
Core Stability:
Plank Variations: Perform forearm planks, holding for 15-30 seconds, 2-3 sets.
Bird Dog: Extend opposite arm and leg on all fours. Perform 10-12 reps per side, 2-3 sets.
Functional Training:
Gradually reintroduce activities like driving or desk work with proper ergonomics.
Use mirrors or visual cues to maintain good posture during daily tasks.
Proprioception and Balance:
Head Tracking Drills: Focus on an object and move your head to follow it. Perform 8-10 reps, 2-3 sets.
Single-Leg Balance with Head Movement: Stand on one leg while turning the head side to side. Perform 10-15 seconds per leg, 2-3 sets.
Chiropractic Care and Shockwave Therapy
Chiropractic Care: Spinal adjustments and soft tissue techniques can relieve joint restrictions, improve alignment, and reduce compensatory strain in the neck and upper back.
Shockwave Therapy: For chronic or stubborn cases, shockwave therapy can reduce muscle tension, promote blood flow, and stimulate healing in injured soft tissues. This is especially effective for associated muscle trigger points or chronic inflammation.
Evidence-Based Sources
Rehabilitation and Postural Exercises:
Elliott, J. M., et al. (2011). "Muscle dysfunction in cervical spine pain: Implications for assessment and management." Journal of Orthopaedic & Sports Physical Therapy. https://pubmed.ncbi.nlm.nih.gov/21212508/
Strengthening for Cervical Disorders:
Kay, T. M., et al. (2005). "Management of Whiplash-Associated Disorders: A Clinical Practice Guideline." Journal of Manipulative and Physiological Therapeutics. https://pubmed.ncbi.nlm.nih.gov/16226622/
Manual Therapy and Chiropractic Care:
Vernon, H., & Humphreys, B. K. (2007). "Manual therapy for neck pain: An overview of randomized clinical trials and systematic reviews." European Spine Journal. https://pubmed.ncbi.nlm.nih.gov/17216283/