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Eight Exercises To Relieve Back And Neck Pain After An Accident:

  • Seated Neck Release
  • Bird Dog
  • Seated Clasping Neck Stretch
  • Table Top Leg Press
  • Behind The Back Neck Stretch
  • Glute Bridge
  • Seated Heart Opener
  • Dead Bug

Eight Exercises To Relieve Back And Neck Pain After An Accident

Posted by Cobb Chiropractic Clinic on Jun 10, 2019 2:03:59 PM

With more and more drivers on the road, accidents are becoming increasingly common.

On average, there are about 15,913 car accidents every single day.

That breaks down to about 11 a minute.

So, by the time you've finished reading these first few sentences, a handful of accidents have occurred.

These aren't all catastrophic, multi-car accidents, that lead to debilitating injuries and death, but they are all accidents none the less.

And anytime you're involved in a car accident; there is a chance for an injury to occur.

Two of the most common injuries are neck and back injuries.

Because of the force that occurs in even the most minor accidents, our neck and backs are very susceptible to injury.

That's why you should always see a doctor or chiropractor following an accident. 

Injuries might not always be apparent at first, so it's always a good idea to get checked out just in case.

Once you've been to the chiropractor, there are a few exercises you can do to help ease any lingering pain you have in your back or neck.

We will discuss eight of those exercises below. Remember, always consult your doctor or chiropractor before starting any new exercise routine. 

Seated neck release

1. Seated Neck Release

This stretch will target the sides of your neck.

Begin by sitting on the floor in a cross-legged position or in a chair with your feet flat on the ground.

Extend your right arm next to your right knee or along the right side of the chair.

Then, place your left hand on the top of your head and slowly tilt your head to the left.

Gently apply pressure with your hand to increase the stretch.

If you want to feel an even deeper stretch, hold onto your right knee or the side of the chair.

This will stabilize your torso and allow you to isolate the stretch on the side of your neck.

Hold for 30 seconds, slowly release, and repeat on the other side.

2. Bird Dog

Get on your hands an knees in a tabletop position with your wrists directly under your shoulders and your knees right under your hips.

Now extend your right arm forward and your left leg back, keeping a flat back and your hips in line with the floor.

Try to drive your foot toward the wall behind you.

Squeeze your abs as tight as you can, hold for 30 seconds, and then return to the starting position.

Repeat on the other side.

3. Seated Clasping Neck Stretch

Have a seat in a chair or on the floor.

Clasp your hands bringing both palms to the back of your head.

Sitting with a tall spine, ground your hips firmly into your seat.

Now you can begin to gently press your hands down toward your thighs, tucking your chin into your chest.

Use the heels of your palms to pull your head away from your shoulders as you press down, intensifying the stretch.

Hold for at least 30 seconds, and release your hands.

tabletop leg press 

4. Tabletop Leg Press

Begin by lying face-up with your legs raised in a tabletop position by bending your knees 90 degrees over your hips.

Press your lower back into the ground by contracting your abs and crunch up a few inches placing your hands on the front of your quads.

Drive your quads into your hands while simultaneously pressing them away.

There shouldn't be any movement in your body, but you should feel a battle and tension in your core.

Hold the position for 30 seconds. 

5. Behind The Back Neck Stretch

Stand with your feet hip distance apart and keep your arms by your sides.

Reach both hands behind your glutes and grab your left wrist with your right hand.

Gently straighten your left arm with your right hand, pulling it away from you slightly.

Slowly lower your right ear toward your shoulder to intensify the stretch.

Hold for 30 seconds and switch sides.

6. Glute Bridge

To perform the glute bridge, lie on your back with your knees bents, hands at your sides, and your feet flat on the floor hip-width apart.

Squeeze your abs and your glutes, pushing through your heels to lift your hips a few inches off of the floor until your body forms a straight line from your shoulders to your knees.

Hold the position as long as you can before gently lowering your hips and returning to the starting position.

Seated Heart Opener 

7. Seated Heart Opener

Begin by sitting on your heels with your legs together.

Lean back and place your palms flat on the floor, about eight inches behind you with your fingertips pointing away.

Press your palms firmly into the ground to lift your chest and arch your back, pushing your hips into your heels.

To increase the stretch, lower your head behind you and stretch your throat and the front of your chest even more.

Hold for 30 seconds before lifting your head and torso. 

8. Dead Bug

Lie on your back with your arms extended toward the ceiling and your legs in a tabletop position.

Then, slowly extend your right leg straight while dropping your left arm overhead at the same time.

Keep both just a few inches off of the ground.

Squeeze your glutes and keep your core tight and engaged the entire time with your lower back pressed into the floor.

Bring your arm and leg back into the starting position, and repeat on the other side.

Get Relief After Your Accident

Above are eight exercises that can go a long way in providing relief from pain after a car accident.

No matter how minor the accident might be, it can still lead to pain that makes it difficult to get through your day to day activities.

That's why it's important also to visit a doctor or chiropractor after an accident.

Chiropractors are trained to treat injuries to the neck and the back, as well as addressing the person as a whole.

If you don't already have a chiropractor, the doctors at Cobb Chiropractic can help.

They have years of experience and expertise in treating injuries that have resulted from car accidents.

To get started with Cobb Chiropractic, click the button below.

Free Back and Neck Pain Consultation  

Tags: car accident

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Cobb Chiropractic Clinic

Our Personal Injury Chiropractors in Greensboro specialize in Auto Accident Injuries and Treating Injury Conditions that can affect your quality of life.

For over 40 years our doctors have prided themselves on providing excellent care and the highest level of patient education.

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