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<<4B51B683A345B74FAD944A7CC500FA2C>]>> Then turn to the left. �V��)g�B�0�i�W��8#�8wթ��8_�٥ʨQ����Q�j@�&�A)/��g�>'K�� �t�;\�� ӥ$պF�ZUn����(4T�%)뫔�0C&�����Z��i���8��bx��E���B�;�����P���ӓ̹�A�om?�W= �ct)��@�T��NY�Q .���@v#P(����# -Ķ`E*|,�

8 Best Stretches & Exercises for Whiplash . 0000005758 00000 n startxref

Whiplash educational slide set. This guide lists exercises that people with whiplash can do to help in their recovery. Repeat on the other side. 0000012286 00000 n "F$H:R��!z��F�Qd?r9�\A&�G���rQ��h������E��]�a�4z�Bg�����E#H �*B=��0H�I��p�p�0MxJ$�D1��D, V���ĭ����KĻ�Y�dE�"E��I2���E�B�G��t�4MzN�����r!YK� ���?%_&�#���(��0J:EAi��Q�(�()ӔWT6U@���P+���!�~��m���D�e�Դ�!��h�Ӧh/��']B/����ҏӿ�?a0n�hF!��X���8����܌k�c&5S�����6�l��Ia�2c�K�M�A�!�E�#��ƒ�d�V��(�k��e���l ����}�}�C�q�9 When you are performing the exercises, stop and contact your Physiotherapist if you notice: o Dizziness, light headedness, blurred vision, fainting or disorientation. 0000013060 00000 n PDF | Key points Whiplash is the most commoninjury associated with motorvehicle accidents and a major cause of disability and... | Find, read and cite all the research you need on ResearchGate pW�2�>fҌ@� � N�/� 0000002215 00000 n 0 • The more you exercise your neck, the faster your recovery will be. 0000003606 00000 n 0000004272 00000 n 0000003349 00000 n 0000000016 00000 n _H�l��ڽG������co����}��w��N9:�.I���,��LJu02B�Wy��Y��?l�9~ QdD% o1֩�ܱ�4��Ab����ɱ�}�����,�.�����;I\��\� 0000218309 00000 n H��W��]5ݿ��̝Ď�dK�J�.X U;�3�~�s�{߼�b�P�ޞ��8�>N����W�o��j�Ŗm2��޶������l�}�V�׭�,��ֺ��uk�~�5�uy/�v%��4�Z��4f�i۪f ��?]Mݦki�u��Ʀ^�Z��c_? H��W]��H}���G,�i��0�F#�$�Qv)�x��hh\6$ 0000002263 00000 n

A whiplash injury of-ten occurs during a car crash, commonly when your car is hit from be-hind. 0000011894 00000 n

General activities 15.

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3 0 obj <>stream They are designed to restore the movement and muscle control around your neck and to reduce unnecessary postural strain and muscle pain. 0000002168 00000 n 0000007768 00000 n Helping yourself 5. trailer <<01504E865E62488B8FC64F3A13B5E694>]/Prev 264382>> startxref 0 %%EOF 81 0 obj <>stream 0000218570 00000 n -�|���P��$� 2":�����.�x?�U�A&kA�d�jw�5��J],�x��u IҸ��:_`s� � 0000008245 00000 n whiplash to return to normal, or desired, levels of activity and participation, and to prevent the development of chronic complaints.

Use this free online tool to create an individualised exercise program for people with a whiplash injury. 74 0 obj<>stream Do not move your head. startxref %PDF-1.5 %����

0000006980 00000 n 0000005060 00000 n Whiplash Exercises The exercises below should help to heal your neck. xref • Aches or … Isometrics: This type of exercise is helps speed up your recovery without damaging your muscles. 0000002318 00000 n ��w�G� xR^���[�oƜch�g�`>b���$���*~� �:����E���b��~���,m,�-��ݖ,�Y��¬�*�6X�[ݱF�=�3�뭷Y��~dó ���t���i�z�f�6�~`{�v���.�Ng����#{�}�}��������j������c1X6���fm���;'_9 �r�:�8�q�:��˜�O:ϸ8������u��Jq���nv=���M����m����R 4 �

0000069395 00000 n A whiplash injury of-ten occurs during a car crash, commonly when your car is hit from be-hind. or maybe you’ve woken up with much more neck soreness than you expected yesterday. There are certain muscles that can “hide” behind larger, stronger muscles and are more difficult to isolate and very often, remain weak — despite strengthening exercises. 0000001196 00000 n 0000010801 00000 n Sitting with your back supported, gently tuck your chin into your chest as if making a ‘double chin’. trailer 0000016363 00000 n Hold the pressure for up to 10 seconds, then release gently. 0000014248 00000 n 0000008520 00000 n 0000005865 00000 n

19 Instructions for exercises 19 5 7 Summary 39 Exercises 21. 0000004947 00000 n 0000006268 00000 n �ꇆ��n���Q�t�}MA�0�al������S�x ��k�&�^���>�0|>_�'��,�G!

0000063027 00000 n Each of the five exercises will stretch, strengthen and stabilize your neck, helping to restore function.

0000008017 00000 n 0000067568 00000 n

If you’ve been in a motor vehicle accident and are suffering from whiplash, there are five exercises you can do at home. %PDF-1.5 %����

This quick whip-like movement can injure the neck resulting in pain.

_�Fr�z�n�����H��� �}2��@l��?5���&��

�q�F�� M�\Z����Β������s 5���|�ԱR������Bm

x�b``�```�c`e`n�`f@ a�� G�|Śh������'�ꕡS2��20���Ft4���khGX#H;oc��b�^}AF~C�E��A,�ۇ��7��� See the Injury Advice Center for more information on whiplash recovery. n�3ܣ�k�Gݯz=��[=��=�B�0FX'�+������t���G�,�}���/���Hh8�m�W�2p[����AiA��N�#8$X�?�A�KHI�{!7�.

0000017062 00000 n %PDF-1.6 %���� 0000009124 00000 n Whiplash Management and Treatment W hiplash refers to the sudden head movement of a person forwards, then backwards or sideways. 3 4 Recommendations for self-help 18 Exercise instructions and guidelines.

Further information • The Whiplash Book – UK Edition: How You Can Deal with a Whiplash Injury. 0000013664 00000 n 0000000772 00000 n

0000007229 00000 n ��X�2le0i�op��/��t��7�;�����&�dRx_08M��|���r���&�^��j�� 0000002100 00000 n

%%EOF

Whiplash Exercises To Target Deep Neck Flexors And Extensors.

337 0 obj <> endobj 0000001250 00000 n 0000009638 00000 n In the first three weeks after whiplash, the physical therapist should observe the patient and should take actions that encourage recovery from the injury to follow a natural course. As you resist the pressure you will feel your neck muscles contracting. 0000006940 00000 n 0000027831 00000 n 2y�.-;!���K�Z� ���^�i�"L��0���-�� @8(��r�;q��7�L��y��&�Q��q�4�j���|�9��

%PDF-1.4 %���� This quick whip-like movement can injure the neck resulting in pain. In the first three weeks after whiplash, the physical therapist should observe the patient and should take actions that encourage recovery from the injury to follow a natural course. 0000015570 00000 n Is there anything i can do?

0000221614 00000 n

P�9d��$f �%���Z�|F�~���F/W����&�y��M�2��9����������5A�u{E��k�7ֽb�,��� �Wl3*�a���+��� 7i���v]�$�z-^���I�P3�N�4�s���t�0>?�lY�:�e�8�g�ތq��WK�/M�1U�0��J6�:'���Y$�*'L?����og����g��#[z��+�W2�#㝵4��X݁�5/�B�Q�^:��.�tKgڋ�{���` ����߂�����7q,=2ZB�u`�!��\��A�x� ��I��81�G���5�&��(d;��(f}H�4���Z6i���杋��G���0�r*ۓ�s���T� ��>ݜ�.���P�� ���m#��e��OW��)[�R ��f��O��� 괣S���U$�y�9?����s�1:���]5 ���#աA��$ ~���#$�14�w��9�7��4�"QQ&�]����,hg����t����F��_��]r3�ع�x*�p�jLJ�B �^��t�0����1HlhC:)S.

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whiplash exercises pdf

‘ıøòçàÚ–ı9Ä6ƒ3öÛ(u‡Æ8pˆ™#¤� =²A?†ô`ˆÀP$Œ³¿cøEşj€¼KdùÕ€�ŒÉ¿p 0000017996 00000 n 0000228424 00000 n 0000005447 00000 n 0000013849 00000 n It provides information about whiplash-associated disorders, an explanation of whiplash, an exercise program which has been proven to assist in reducing neck pain and advice on how to manage your neck to prevent unnecessary strain and to assist recovery. 0000007755 00000 n 0000009215 00000 n �P��Xvi�d�Ɍ ��"@Vr�*�rL�EC �H#D{�)��L�lQ��@3/p|��ph��Le16�ɶӁ��^�yv����`"XĖm��(д`��\���@ϧ�}j|(����0��3=���q>����B @A��)!�-@�˶!L��J��d�``�� F�xEG�jZy�f`� l�6T��Ő��i�h��7��� ,�H21F�� 0000003966 00000 n

<<4B51B683A345B74FAD944A7CC500FA2C>]>> Then turn to the left. �V��)g�B�0�i�W��8#�8wթ��8_�٥ʨQ����Q�j@�&�A)/��g�>'K�� �t�;\�� ӥ$պF�ZUn����(4T�%)뫔�0C&�����Z��i���8��bx��E���B�;�����P���ӓ̹�A�om?�W= �ct)��@�T��NY�Q .���@v#P(����# -Ķ`E*|,�

8 Best Stretches & Exercises for Whiplash . 0000005758 00000 n startxref

Whiplash educational slide set. This guide lists exercises that people with whiplash can do to help in their recovery. Repeat on the other side. 0000012286 00000 n "F$H:R��!z��F�Qd?r9�\A&�G���rQ��h������E��]�a�4z�Bg�����E#H �*B=��0H�I��p�p�0MxJ$�D1��D, V���ĭ����KĻ�Y�dE�"E��I2���E�B�G��t�4MzN�����r!YK� ���?%_&�#���(��0J:EAi��Q�(�()ӔWT6U@���P+���!�~��m���D�e�Դ�!��h�Ӧh/��']B/����ҏӿ�?a0n�hF!��X���8����܌k�c&5S�����6�l��Ia�2c�K�M�A�!�E�#��ƒ�d�V��(�k��e���l ����}�}�C�q�9 When you are performing the exercises, stop and contact your Physiotherapist if you notice: o Dizziness, light headedness, blurred vision, fainting or disorientation. 0000013060 00000 n PDF | Key points Whiplash is the most commoninjury associated with motorvehicle accidents and a major cause of disability and... | Find, read and cite all the research you need on ResearchGate pW�2�>fҌ@� � N�/� 0000002215 00000 n 0 • The more you exercise your neck, the faster your recovery will be. 0000003606 00000 n 0000004272 00000 n 0000003349 00000 n 0000000016 00000 n _H�l��ڽG������co����}��w��N9:�.I���,��LJu02B�Wy��Y��?l�9~ QdD% o1֩�ܱ�4��Ab����ɱ�}�����,�.�����;I\��\� 0000218309 00000 n H��W��]5ݿ��̝Ď�dK�J�.X U;�3�~�s�{߼�b�P�ޞ��8�>N����W�o��j�Ŗm2��޶������l�}�V�׭�,��ֺ��uk�~�5�uy/�v%��4�Z��4f�i۪f ��?]Mݦki�u��Ʀ^�Z��c_? H��W]��H}���G,�i��0�F#�$�Qv)�x��hh\6$ 0000002263 00000 n

A whiplash injury of-ten occurs during a car crash, commonly when your car is hit from be-hind. 0000011894 00000 n

General activities 15.

endstream endobj 358 0 obj<>/Size 337/Type/XRef>>stream 0000002899 00000 n 337 23

3 0 obj <>stream They are designed to restore the movement and muscle control around your neck and to reduce unnecessary postural strain and muscle pain. 0000002168 00000 n 0000007768 00000 n Helping yourself 5. trailer <<01504E865E62488B8FC64F3A13B5E694>]/Prev 264382>> startxref 0 %%EOF 81 0 obj <>stream 0000218570 00000 n -�|���P��$� 2":�����.�x?�U�A&kA�d�jw�5��J],�x��u IҸ��:_`s� � 0000008245 00000 n whiplash to return to normal, or desired, levels of activity and participation, and to prevent the development of chronic complaints.

Use this free online tool to create an individualised exercise program for people with a whiplash injury. 74 0 obj<>stream Do not move your head. startxref %PDF-1.5 %����

0000006980 00000 n 0000005060 00000 n Whiplash Exercises The exercises below should help to heal your neck. xref • Aches or … Isometrics: This type of exercise is helps speed up your recovery without damaging your muscles. 0000002318 00000 n ��w�G� xR^���[�oƜch�g�`>b���$���*~� �:����E���b��~���,m,�-��ݖ,�Y��¬�*�6X�[ݱF�=�3�뭷Y��~dó ���t���i�z�f�6�~`{�v���.�Ng����#{�}�}��������j������c1X6���fm���;'_9 �r�:�8�q�:��˜�O:ϸ8������u��Jq���nv=���M����m����R 4 �

0000069395 00000 n A whiplash injury of-ten occurs during a car crash, commonly when your car is hit from be-hind. or maybe you’ve woken up with much more neck soreness than you expected yesterday. There are certain muscles that can “hide” behind larger, stronger muscles and are more difficult to isolate and very often, remain weak — despite strengthening exercises. 0000001196 00000 n 0000010801 00000 n Sitting with your back supported, gently tuck your chin into your chest as if making a ‘double chin’. trailer 0000016363 00000 n Hold the pressure for up to 10 seconds, then release gently. 0000014248 00000 n 0000008520 00000 n 0000005865 00000 n

19 Instructions for exercises 19 5 7 Summary 39 Exercises 21. 0000004947 00000 n 0000006268 00000 n �ꇆ��n���Q�t�}MA�0�al������S�x ��k�&�^���>�0|>_�'��,�G!

0000063027 00000 n Each of the five exercises will stretch, strengthen and stabilize your neck, helping to restore function.

0000008017 00000 n 0000067568 00000 n

If you’ve been in a motor vehicle accident and are suffering from whiplash, there are five exercises you can do at home. %PDF-1.5 %����

This quick whip-like movement can injure the neck resulting in pain.

_�Fr�z�n�����H��� �}2��@l��?5���&��

�q�F�� M�\Z����Β������s 5���|�ԱR������Bm

x�b``�```�c`e`n�`f@ a�� G�|Śh������'�ꕡS2��20���Ft4���khGX#H;oc��b�^}AF~C�E��A,�ۇ��7��� See the Injury Advice Center for more information on whiplash recovery. n�3ܣ�k�Gݯz=��[=��=�B�0FX'�+������t���G�,�}���/���Hh8�m�W�2p[����AiA��N�#8$X�?�A�KHI�{!7�.

0000017062 00000 n %PDF-1.6 %���� 0000009124 00000 n Whiplash Management and Treatment W hiplash refers to the sudden head movement of a person forwards, then backwards or sideways. 3 4 Recommendations for self-help 18 Exercise instructions and guidelines.

Further information • The Whiplash Book – UK Edition: How You Can Deal with a Whiplash Injury. 0000013664 00000 n 0000000772 00000 n

0000007229 00000 n ��X�2le0i�op��/��t��7�;�����&�dRx_08M��|���r���&�^��j�� 0000002100 00000 n

%%EOF

Whiplash Exercises To Target Deep Neck Flexors And Extensors.

337 0 obj <> endobj 0000001250 00000 n 0000009638 00000 n In the first three weeks after whiplash, the physical therapist should observe the patient and should take actions that encourage recovery from the injury to follow a natural course. As you resist the pressure you will feel your neck muscles contracting. 0000006940 00000 n 0000027831 00000 n 2y�.-;!���K�Z� ���^�i�"L��0���-�� @8(��r�;q��7�L��y��&�Q��q�4�j���|�9��

%PDF-1.4 %���� This quick whip-like movement can injure the neck resulting in pain. In the first three weeks after whiplash, the physical therapist should observe the patient and should take actions that encourage recovery from the injury to follow a natural course. 0000015570 00000 n Is there anything i can do?

0000221614 00000 n

P�9d��$f �%���Z�|F�~���F/W����&�y��M�2��9����������5A�u{E��k�7ֽb�,��� �Wl3*�a���+��� 7i���v]�$�z-^���I�P3�N�4�s���t�0>?�lY�:�e�8�g�ތq��WK�/M�1U�0��J6�:'���Y$�*'L?����og����g��#[z��+�W2�#㝵4��X݁�5/�B�Q�^:��.�tKgڋ�{���` ����߂�����7q,=2ZB�u`�!��\��A�x� ��I��81�G���5�&��(d;��(f}H�4���Z6i���杋��G���0�r*ۓ�s���T� ��>ݜ�.���P�� ���m#��e��OW��)[�R ��f��O��� 괣S���U$�y�9?����s�1:���]5 ���#աA��$ ~���#$�14�w��9�7��4�"QQ&�]����,hg����t����F��_��]r3�ع�x*�p�jLJ�B �^��t�0����1HlhC:)S.

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