Wondering what the top exercises are to get back to normal after a car accident?
This list of car accident recovery exercises from Valley Injury Team contains all the best stretches and strengthening moves to get you back on track as soon as possible.
Every year, over 3 million people get injured in car accidents in the U.S. alone. Chances are you or someone you know is recovering from an auto injury right now.
The good news? With the right rehab program, most car accident injuries heal remarkably well.
In this article, we cover everything you need to know to recover as quickly and completely as possible from your auto accident injury.
We’re going to cover:
- Why You Need Rehabilitation After Car Accidents
- Best Exercises for Neck Injuries
- Best Exercises to Strengthen Your Back After Impact
- The Top Shoulder Exercises to Restore Upper Body Function
- The Essential Lower Body Recovery and Rehabilitation Exercises
- When to Get Professional Assistance for Your Car Accident Recovery
Why You Need Rehabilitation After Car Accidents
First, let’s talk about the basics.
Rehabilitation exercises aren’t optional.
They’re a critical part of your recovery plan.
Many people make the mistake of thinking that rest will allow their car accident injuries to heal on their own.
It’s understandable, since nobody wants to overdo it and make things worse. But here’s the problem…
Not moving enough actually makes recovery worse. Muscles weaken, joints stiffen, and scar tissue forms in ways that cause long-term mobility issues. That’s why working with a car accident law firm that has medical personnel on staff and knows the importance of the right medical documentation to support your injury rehabilitation can make a huge difference in both your physical and financial recovery.
The right exercises help you:
- Relieve pain without drugs
- Restore your full range of motion
- Rebuild strength in injured areas
- Prevent chronic issues from developing later
- Get you back to work and your regular routine sooner
The key is doing the right exercises at the right time.
We’ll address that below.
The Top Exercises for Neck Injuries
Did you know that…
Whiplash is one of the most common car accident injuries? Even fender benders can cause serious neck pain and damage.
The good news is that the best neck exercises for car accident injuries are gentle and easy to do.
Start with some gentle range-of-motion exercises.
Slowly turn your head from side to side, trying to look over each shoulder. Repeat 5-10 times, several times per day.
Chin tucks are another great exercise. Pull your chin straight back (as if you’re trying to make a double chin) and hold for 5 seconds. Do this 10 times a few times per day to strengthen the muscles that support your neck.
Side bends are also effective. Gently tilt your head toward each shoulder, feeling a stretch in the opposite side of your neck. Do not force this movement if it causes sharp pain.
Top Exercises to Strengthen Your Back After Impact
Here’s something else you should know…
Your back injury is not just a back problem. Your entire core needs to be strengthened to recover properly from a car accident.
Try these back rehabilitation exercises.
Pelvic tilts are a great exercise for early recovery. Lie on your back with your knees bent, and gently tilt your pelvis to flatten your lower back against the floor. Hold for 5 seconds and repeat 10 times.
Cat-cow stretches are also excellent. Get down on your hands and knees, and alternate between arching your back upwards and rounding it like a cat. This helps increase flexibility throughout your entire spine.
Bird dogs are another effective exercise. From your hands and knees, reach forward with one arm and extend the opposite leg back. Hold for 10 seconds before switching sides. This exercise helps strengthen all the muscles that support your spine.
The Top Shoulder Exercises to Restore Upper Body Function
Here’s something you might not realize…
Shoulder injuries from car accidents are often overlooked but can cause problems for months if not treated properly.
Pendulum swings are gentle but effective. Lean forward slightly and let your injured arm hang down. Gently swing your arm in small circles. As your pain subsides and your range of motion returns, gradually make the circles larger.
Wall walks are another great exercise. Stand facing a wall, and “walk” your fingers up the wall as high as you can reach. Repeat several times per day to prevent stiffness and restore range of motion.
Resistance band exercises are useful once you start to heal. Light resistance bands can help you strengthen the rotator cuff muscles.
The Essential Lower Body Recovery and Rehabilitation Exercises
This is something many people forget…
Even if your legs weren’t directly injured in the car accident, lower body weakness and stiffness often occur.
Heel slides help maintain knee flexibility. Lie on your back and slowly slide your heel towards your buttocks to bend your knee. Slide it back out to straighten and repeat 10-15 times per leg.
Straight leg raises help rebuild quad strength. Lie flat on your back, keep one leg bent, and slowly raise the other leg straight up about 12 inches off the ground. Hold for 5 seconds, then lower.
Standing calf raises can improve ankle stability. Stand and hold onto a counter, then rise up on your toes and slowly lower back down. This simple exercise prevents stiffness and maintains circulation.
When to Start Each of These Exercises
Here’s the important thing to remember…
Timing is critical. Don’t start these exercises too early, or they could cause further damage. Waiting too long will slow your recovery.
Days 1-3 after the accident, just move through gentle ranges of motion that don’t cause pain. No stretching or strengthening exercises yet. Just get your joints moving to prevent stiffness.
Days 4-14, start light stretching and range-of-motion exercises. Listen to your body and stop if you experience sharp pain.
Weeks 3-6, gradually add in strengthening exercises. Build up slowly, and increase repetitions before increasing resistance.
After week 6, most people can resume more normal exercise routines with their doctor’s approval.
When to Get Professional Assistance for Your Car Accident Recovery
Let me say this one more time…
These exercises work, but they don’t replace the need for professional medical care. Physical therapy and rehabilitation with a professional provide customized treatment that specifically targets your unique injuries.
Professional rehabilitation can provide:
- Correct exercise form to avoid re-injury
- Progression planning matched to your healing progress
- Manual therapy techniques that a PT can do
- Ongoing monitoring to catch complications early
- Medical documentation to support your insurance claim
The National Safety Council reports there were nearly 4.8 million car accidents that resulted in injuries in 2020. That means there are lots of available resources for professional rehabilitation.
The Most Common Mistakes to Avoid in Car Accident Recovery
Don’t make these mistakes during recovery…
Doing too much too soon will set back your recovery by weeks. Take it slow, and be patient. If something hurts, stop.
Don’t skip exercises just because you feel better. Stay consistent or risk developing chronic issues later on.
If pain worsens during rehab, scale back immediately. Rehab soreness is normal, but increasing pain is not.
Wrapping This Up
Road to recovery from car accident injuries takes time, patience, and the right exercises. Neck stretches and mobility exercises to combat whiplash, back exercises that rebuild core strength, and upper and lower body strengthening are all essential.
The exercises outlined above provide a good starting point. But remember, no two injuries are exactly alike. Work with medical professionals to design a personalized rehabilitation program that targets your specific needs.
Start slowly, stay consistent, and don’t rush the process. Your body needs time to heal. With the right approach to rehabilitation, most people make a full recovery and return to their normal activities.