Whiplash is a common injury arising from sudden, forceful neck movement. Also known as Whiplash-Associated Disorders (WAD), it is one of the most prevalent injuries associated with car accidents. This condition causes unpleasant neck pain, stiffness and sometimes headaches. These symptoms can extend to your shoulders, making it challenging to move freely.

While rest is vital for initial recovery, incorporating specific movements into your daily routine can significantly speed up healing. Here are the top five shoulder exercises for whiplash to help relieve pain and restore mobility:

Shoulder Exercises for Whiplash

Exercises for WAD require careful attention to technique to boost the chances of healing. The best ones for alleviating whiplash shoulder pain and discomfort include:

1. Neck Retractions

Neck retractions strengthen neck and shoulder muscles that support proper posture. Some refer to these exercises as chin tucks. They are excellent for relieving neck and shoulder tension that develops some time after your accident.

How to Perform

• Sit upright or stand with your back straight.
• Relax your shoulders and gently push your head back as if creating a double chin. You should feel a slight stretch in the front of your neck.
• Hold for at least five seconds.
• Slowly return your head to the neutral position.
• Repeat about 10 times.

Neck retractions work on the upper back and deep neck muscles, which helps alleviate the discomfort that often accompanies whiplash.

2. Shoulder Rolls

Shoulder rolls are simple yet effective in increasing flexibility and reducing stiffness.

How to Perform

• Stand or sit with your arms relaxed at your sides.
• Lift your shoulders toward your ears.
• Roll them forward in a circular motion for 10 – 15 repetitions.
• Reverse the direction and roll your shoulders backward another 10 to 15 times.

Shoulder rolls improve mobility by releasing built-up tension and loosening tight muscles around the shoulder joint. They also boost blood flow to the area, particularly beneficial for those recovering from whiplash.

3. Arm Circles

Arm circles strengthen the shoulder muscles, promote flexibility and range of motion, and alleviate discomfort.

How to Perform

• Stand with your feet shoulder-width apart. You can sit if it’s more comfortable for you.
• Extend your arms straight out to the sides.
• Make small circles with your arms, gradually expanding the size of the circles.
• Continue for 20 – 30 seconds, then reverse the direction.
• Do this about two or three times daily.

These shoulder exercises for whiplash engage the shoulder and upper neck muscles, which help counteract the stiffness caused by WAD.

4. Scapular Shrugs

Scapular shrugs target the muscles between the shoulder blades. These exercises help stabilize the shoulders and relieve whiplash pain and discomfort around the shoulder blade region.

How to Perform

• Sit or stand with a straight posture.
• Relax your shoulders and keep your arms by your sides.
• Lift your shoulders upwards, squeezing your shoulder blades together.
• Hold for five seconds.
• Release slowly and return to the starting position.
• Repeat 10 times, aiming for at least two sets every day.

5. Isometric Shoulder Exercise

Isometric exercises are strength training workouts that enhance muscle contraction without changing length. They differ from traditional exercises that involve movement because they require you to hold a static position for a length of time.

When focused on the shoulder and neck area, isometric exercises boost muscle endurance. They help strengthen the muscles without straining them.

How to Perform

Version 1:

• Stand or sit, maintaining a straight back.
• Extend your arms forward, palms facing outward.
• Press your palms gently against a sturdy surface like a wall.
• Hold the pressure until you feel a slight contraction in your shoulders.
• Maintain for up to 10 seconds, then relax.
• Do this a minimum of five times for each arm.

Version 2:

• Put the palm of your hand on the side of your head.
• Keeping the neck straight, use your neck muscles to push your head against your hand.
• Maintain the pressure for up to five seconds.
• Repeat on the other side of your head.
• Do this movement several times throughout the day.

Isometric shoulder exercises are ideal if you experience pain when you move your shoulders or neck. They minimize strain on an injured shoulder.

However, if your pain and discomfort worsen or you develop new symptoms, you may have delayed whiplash. You might not have felt the effects of whiplash immediately after your accident due to the initial release of endorphins like adrenaline. When they diminish, you begin to see the signs of WAD.

Tips for Safe Exercise

Observing safety tips while you perform shoulder exercises to treat whiplash is essential for preventing further injury. To ensure effective recovery:

• Start slow and gradually increase repetitions and duration as your discomfort subsides.
• Listen to your body and stop if you experience sharp or excruciating pain. Adjust exercises to your comfort level. Isometric versions are best for reducing the range of motion.
• Maintain good posture throughout the exercises. Use a mirror to check your form and alignment.
• Be consistent and perform these exercises regularly for the best outcome.
• Drink water throughout the day. This is because you lose about 64 ounces of fluid after an hour of activity. Hydration helps improve muscle function and recovery.

If symptoms persist even after you try these whiplash exercises for the shoulder, consult a qualified health care professional. Also, talk to your doctor before incorporating these exercises into your daily workout routine if you have a preexisting medical condition. 

Author: Beth Rush