Neck Exercises For Car Accident Victims

Neck Exercises for Car Accident Victims
3 Steps to a Healthier Neck
DR BARRY L. MARKS
CHIROPRACTOR – AUTHOR – LECTURER
Orange Spine & Disc Rehabilitation Center

2401 WEST CHAPMAN AVE, SUITE 102 ORANGE, CALIFORNIA 92868
(714) 938-0575 | INFO@DRMARKS.COM | WWW.ORANGE-CAR-ACCIDENT.COM
Neck Exercises for Car Accident Victims
3 Steps to a Healthier Neck
 Dr. Barry L. Marks, DC

All rights reserved
No part of this book may be reproduced, stored or transmitted

by any means, electronic, mechanical, photocopying, recording
or otherwise without the expressed written permission from
the author.
Credits:
Photography
Dr Barry Marks
Model
Michelle Wichlac

Table of Contents
What Happens to Your Neck in a Car Crash?.....................................................4
“What is Normal?”...........................................................................................5
“How Do I get My Neck Back to Normal?”.........................................................6
Exercise 1: Head Translation ...........................................................................7
Exercise 2: Neck Extension ..............................................................................8
Exercise 3: Gravity Traction .............................................................................8
About Dr. Marks..............................................................................................9
Questions for Dr. Marks:................................................................................10

What Happens to Your Neck in a Car Crash?
At the moment of impact in a typical rear-end collision, your head remains
momentarily still while your body is forced forward. This instantaneous
separation of the movement of your torso and head causes the neck shape to be
deformed injuring muscles, ligaments, tendons, discs, joint surfaces, nerves and
even your brain.
This all occurs before you are even conscious of the collision. By the time you
realized you were hit, your spine as already been damaged!
The degree of spine damage depends on many factors including your age,
gender, body type, vehicle type, seat and head restraint type, your position at
impact, previous accidents, and more. Interestingly, vehicle damage has been
repeatedly shown NOT to be a good predictor of bodily injury.
One of the most reliable factors of injury are your symptoms and how soon after
the collision they show up and your x-ray findings. Much research has gone into
determining the long-term outlook of crash victims and how to predict whether
you will recover from your injuries or not.
The presence of an abnormal neck curve on x-rays after a collision is a key factor
in your prognosis. Medical researchers have found that if your neck is damaged it
will change it’s shape which is readily measurable on x-ray examination. How far
from normal your neck curve has deviated determines how badly you are injured
and how difficult it may be to return your neck to normal.
Consider the pictures below…on the left is a normal curve that resembles a
backwards “C.” On the right is an “S” shaped curve due to whiplash.

“What is Normal?”
A normal “C” shaped neck curve measures between 30 and 40 degrees. There is
some debate about whether or not the higher number, 40 is a steadfast norm. I
believe, if you are between those numbers that is a good place to be.
Let’s compare a normal neck, Figure 1 and an abnormal neck in Figure 2:
You may have noticed that the patient is facing to the left instead of to the right
as in the pictures previously, but you should also note that Fig. 1 has a nice deep
curve, while Fig. 2 is very straight. This is a classic example of what is called a
“hypolordosis” or decreased curve of the neck.
What you need to understand is that after your initial treatment that is designed
to reduce pain by quelling inflammation and spasm, it is highly probable that
your neck will still be misshaped like this. Unfortunately, doctors who do not
know about or do not understand the importance of fully rehabilitating a neck
after an accident, treat many crash victims. So once your pain is reduced, these
doctors will unceremoniously release you from care without taking a second set
of x-rays to measure your curve. You will be released with less pain, but your
neck is still damaged inside and will eventually become painful again. Worse, is
that later you will suffer deterioration of your neck joints and have early
osteoarthritis. Medical research indicates a 600% increase in risk for early

arthritis in victims with persistently reduced neck curve after a crash. As you can
see, it is very important for your long-term health to correct your neck as much
as possible.
Right about now, you’re probably thinking…
“How Do I get My Neck Back to Normal?”

We will assume for the sake of simplicity that you have concluded your Initial
Relief Care treatment in this office. This treatment has probably taken you
anywhere from 4 to 8 weeks. Your pain now should be about 70% better than
when you were first injured. It is now time for the second phase of care, which is
called Spinal Rehabilitation care.
The two parts to Spinal Rehabilitation Care are:
1. In office visits at roughly twice each week for approximately 4-12 weeks
2. At home care daily, 7 days a week until curve returns to normal
Your in office visits will consist of:

 Various forms of cervical (neck) traction that depends on how
severe your loss of curve is to mold your neck into the proper
curvature.
 Isoelectronic muscle rehabilitation also known as Russian
Stimulation, to increase muscle strength in the back or your neck
and shoulders.
 Myofascial release (stretching, deep muscle massage, etc) to
remove muscle tension
 Chiropractic spinal adjustments to maintain proper joint alignment
and freedom of movement to allow your neck to be curved.
Your “homework” will include:

 General stretching of the neck and upper back that you were assigned in
Initial Relief Care to loosen the muscles followed by…
 Head translation exercise to improve upper neck motion and stability
 Neck extension exercise to strengthen the neck
 Gravity traction to stretch the muscles in the front of the neck and mold
the neck into the proper curvature.
 Ice pack to relieve inflammation caused by exercise
On the following pages are the specific exercises to be completed as

“homework.”

Exercise 1: Head Translation
Stand or sit in a comfortable position. See figure 1.
Imagine your chin being pushed backward, while your neck stays stationary. You
should feel increased tension in the upper neck region as your head slides
backwards. See figure 2.
Hold position for 20 seconds
Return to normal position, figure 1.
Now stick chin outward while neck remains still and hold for 20 seconds. See
figure 3.
Repeat movement from position 2 to position 3, 10 times.

Exercise 2: Neck Extension
Lie face down on your bed or the floor.
Keeping your chest and shoulders down, lift your head up and attempt to look at
the ceiling.
Hold position for 10-20 seconds depending on your strength.
Lower your head, then repeat 10 times.
*Note: you may not be able to lift your head very high at first. That’s all right. Continue to lift as
much as you can.
Exercise 3: Gravity Traction

Roll up a bath towel into a 4” roll, or you may use a hard foam roll, and place it
on the end of your bed.
Lie on your back with your neck over the roll while your head hangs down over
the edge of the bed. Hold for 5 min/day for week one, then 10 min/day in week
two, increasing to 20 min each day.

Follow the exercises with an ice pack for 10-12 minutes. Always remember to
place a paper towel between a chemical/plastic ice pack and your skin and do
not exceed 12 minutes.
Perform these exercises daily until your x-rays show a normal curvature. These
exercises are also a great way to relieve stress and tension that may build up
throughout the day due to reading, computer and telephone use, etc.
If you experience increased pain, headaches, dizziness or any other symptoms,

discontinue the exercise at once and inform your doctor. You may need to have
the exercises modified or replaced.
It is my sincere hope that you will be diligent with your home care as it is just as
important as the treatments we provide in the office and that you will have a
speedy and complete recovery.
About Dr. Marks

Dr. Barry L. Marks, Chiropractor has been practicing and specializing in car
accident injuries since 1986. He has logged hundreds of hours in post-
doctorate seminars and symposia on whiplash injuries. As an Advanced
Graduate of the Spine Research Institute’s Whiplash and Brain Trauma
program, other doctors, lawyers and insurance companies, often seek his
expert opinion.
Dr. Marks is also a former Associate Clinical Professor at a leading Chiropractic College and has
authored numerous books and articles on car accident injuries and other painful disorders.
You may find more information including Free Car Accident Reports and a Free Online Whiplash
Video Seminar by visiting http://www.orange-car-accident.com/.
If you have suffered a recent accident and are in the LA/Orange County area, you may also call
(714) 938-0575 and request a Free Auto Accident Injury Severity Evaluation by Dr. Marks in his
Orange County, CA office. Spaces are limited each month, so call now. You will receive a face-to-
face consult with Dr. Marks to discuss your case, a painless computerized spinal test and a
personalized Recommended Action Plan. All free and at no obligation for further care, but you
must call for an appointment (714) 938-0575.

Questions for Dr. Marks:
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Neck Exercises for Car Accident Victims

3 Steps to a Healthier Neck

Orange Spine & Disc Rehabilitation Center

 Dr. Barry L. Marks, DC

No part of this book may be reproduced, stored or transmitted

Orange Spine & Disc Rehabilitation Center

Orange Spine & Disc Rehabilitation Center

Orange Spine & Disc Rehabilitation Center

Let’s compare a normal neck, Figure 1 and an abnormal neck in Figure 2:

Orange Spine & Disc Rehabilitation Center

Right about now, you’re probably thinking…

“How Do I get My Neck Back to Normal?”

The two parts to Spinal Rehabilitation Care are:

Your in office visits will consist of:

Your “homework” will include:

On the following pages are the specific exercises to be completed as

Orange Spine & Disc Rehabilitation Center

Hold position for 20 seconds

Return to normal position, figure 1.

Repeat movement from position 2 to position 3, 10 times.

Orange Spine & Disc Rehabilitation Center

Hold position for 10-20 seconds depending on your strength.

Lower your head, then repeat 10 times.

Exercise 3: Gravity Traction

Orange Spine & Disc Rehabilitation Center

If you experience increased pain, headaches, dizziness or any other symptoms,

About Dr. Marks

Orange Spine & Disc Rehabilitation Center

Orange Spine & Disc Rehabilitation Center

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