Whiplash, also referred to as a neck strain or sprain, is a common neck injury caused by a sudden whip-like motion that over-stretches the joints, muscles, and ligaments of the neck and upper back. Whiplash is typically associated with being rear-ended in a car accident but can also be caused by contact sports, bicycling accidents, unexpected falls, or a blow to the head.

Often symptoms include neck pain, headaches, stiffness, and muscle tightness. Physical therapy can be helpful to reduce and eliminate these symptoms. Stretching, manual therapy, and light strengthening are all appropriate options to help manage symptoms.

Unfortunately, whiplash is an injury that can affect your daily functional activities until it resolves. physical therapy can assist in pain reduction with active participation in manual treatment, posture training, and mobility and stability exercises. Whether you are coming directly from urgent care or referred from your primary care provider, a prescription for physical therapy will alleviate your symptoms and aid in improved function.

One helpful exercise to try at home is a chin tuck. This exercise helps to stretch the muscles of the cervical spine. You can perform this while lying down

Instructions:

Lie on your back with your knees bent, use a thin pillow if needed.
Keep your eyes facing the ceiling throughout the movement.
Gently perform a chin nod, as if saying "yes", think about creating a double chin to perform the movement. Also, bringing your tongue to the roof of your mouth may assist in activating the neck muscles.
You should feel a gentle contraction at the front of your neck and a stretch on the back of your neck
Hold for 5 seconds, repeat 10 times.