Recovery plan

Whiplash (Whiplash-Associated Disorder)

Whiplash is a common neck injury after a car crash, fall or impact. Learn the typical pattern, why early movement beats rest, and the red flags to watch for.

Read the full injury guide Neck recovery

A usable progression

Move forward when the current stage is tolerable.

This is a general education framework, not a personal prescription. The injury, treatment, symptoms, and demands of your activity can all change the pace.

Settle

Goal: Protect the area and reduce the most provocative load.
Do: Use comfortable daily movement where appropriate and follow any protection or restrictions from your clinician.
Avoid: Avoid repeatedly testing sharp pain, forcing range, or returning to demanding activity because symptoms briefly improve.
Progress when: Daily tasks are becoming easier and symptoms are not escalating after ordinary activity.

Restore

Goal: Rebuild comfortable movement and basic function.
Do: Work through the exercises and mobility guidance linked below, starting with a tolerable range and dose.
Avoid: Avoid adding several new exercises, heavier loads, or longer sessions at the same time.
Progress when: Movement is more comfortable, swelling or irritability is settling, and basic use is improving.

Strengthen

Goal: Build capacity for the loads your work, training, or sport requires.
Do: Progress resistance, repetitions, range, or time gradually—one meaningful change at a time.
Avoid: Avoid using pain-free rest alone as proof that the tissue is ready for full demand.
Progress when: The area tolerates progressively harder sessions without a marked next-day flare.

Return

Goal: Reintroduce the specific activity with control and confidence.
Do: Start with a reduced version of the task, then build duration, load, speed, and complexity separately.
Avoid: Avoid jumping from rehabilitation exercises straight to full training, competition, or heavy work.
Progress when: You can repeat the demands of your activity with stable symptoms, useful strength, and no loss of function.

Take-Home Guide

Printable

Download & print

Whiplash: Early Movement Sheet

A printable early movement sheet for whiplash — comfortable neck mobility, returning to normal activity, and the warning signs that need care.

Read guide →

Rehabilitation Guides

Rehabilitation · IA-NEC-REH-001

General Neck Loading Principles

Learn how to adjust neck load, movement and exercise volume, judge your symptom response, and know when neck pain needs assessment.

Read guide →

Exercises

Exercises · IA-NEC-EXE-005

Levator Scapulae Stretch

Learn a gentle seated levator-scapulae stretch aimed toward the back and side of the neck.

Read guide →Exercises · IA-NEC-EXE-002

Neck Isometrics

Learn isometric neck exercises — pushing the head against gentle resistance without movement — for neck pain and whiplash recovery.

Read guide →Exercises · IA-NEC-EXE-003

Neck Rotation

Learn a gentle seated neck rotation exercise to practise comfortable left and right cervical movement.

Read guide →Exercises · IA-NEC-EXE-004

Neck Side Bending

Learn gentle neck side bending to practise comfortable cervical mobility without lifting or turning the shoulders.

Read guide →Exercises · IA-NEC-EXE-006

Upper Trapezius Stretch

Learn a gentle seated upper-trapezius stretch for the side of the neck and upper shoulder.

Read guide →

Recovery Timelines

Recovery timelines · IA-NEC-REC-001

Whiplash Recovery Timeline

A realistic whiplash recovery timeline — from the first days to months — with the warning signs that need assessment and what actually helps recovery.

Read guide →

Recovery guidance needs context.

These resources provide general education, not a diagnosis or personalised treatment plan. A recent major injury, deformity, substantial weakness, worsening neurological symptoms or inability to use the affected area should be assessed.