Immediate tension caused by the impact of motor vehicle accidents (MVA) as well as the immobilization during recovery periods cause the stiffness of muscles to become common after the impact. Passive stretching exercises involving the use of light muscles is very essential in the rehabilitation after a crash, in Grande Prairie, with the help of motor vehicle accident physiotherapy services.
Exercises to Ease the Tension following a Car Accident
The stretches listed below are excellent ways of treating injury sites due to vehicle trauma which allows the Grande Prairie motor vehicle accident physiotherapy to alleviate strain and pain.
1. Scapular Squeeze stretch
The scapular squeeze stretch is a way that the victims of motor vehicle accidents can relieve tension in the shoulders and upper back. contract the scapular muscles by sitting up or standing straight with resting the arms by the sides. This workout can be performed when you push your shoulder blades together as if you were holding control on a small item between them. Hold this position 5-10 seconds so and then release. Repeat this movement ten times making it slow in the entire movement. The specified stretch enhances the quality of posture and relieves the tension of the upper back along with enlarging the shoulder functions that help in recovery of vehicle accidents.
2. Back Stretch of Thyroid
In the event that the thoracic spine has become rigid in the mid-back area, following an accident in the vehicle, then the thoracic spine rotation stretch is an ideal solution. Stretching is possible lying down on a chair with the feet on the ground and hands holding the head. Your body should be fixed at hips and there should be a gradual rotation of torso towards one side. Do the motion at 10 seconds and back to starting position again. The exercise needs eight to ten times of rotation between the left and the right side of the body. This stretch does not only increase flexibility but also relaxes the tensions held in the mid-back and develops core body mobility that helps in relaxing recovery period as well as back stability.
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3. Sitting piriformis stretch
The seated piriformis stretch is aimed at relaxations of your hip and lower back regions as a long period of sitting initiates some strain or injuries of vehicles on the lower back and hip. This stretch must be done on a chair with the feet reaching the floor with the knees at a 90-degree angle. Bend your right ankle over your left knee. The stretch involves down-ward motion of the upper knee and slight leaning forwards. The stretching process must take 15-20 seconds as you feel how muscles in the lower back and hips gradually relax. Repeat twice to three times each side. This stretch will decrease tension at the hips as it also allows the lower back to be less troubled, therefore, permitting one to move freely.
4. Neck Side reach
Lateral stretch of the neck offers a good remedy to whiplash inflicted neck stiffness after an accident and tension thereafter. Before performing this stretch, you ought to begin with either a seated orstanding posture with straight body posture. Turn your head to your shoulder bending it so in a way that the ear can be near you shoulder. Repeat the position 15 seconds and slowly back to the center position. Repeat this stretch 3-5 times alternating both sides. The stretch exercises on tightness in the neck and increases the levels of ROM as well as helping in treating whiplash by loosening the tight neck muscles to restore normal functions.
5. Wall hamstring stretch
The hamstring wall stretch can be used to prevent stiffness in the legs of both lower legs and back muscles because it is helpful to deal with issues that are caused by accidents and immobilization during the healing process. The procedure of this stretching activity involves lying your body, which is facing the wall almost near the ground. You will have one leg stretching out on the floor when standing up against the wall or the other leg bent. Step back to obtain a gentle stretch of the hamstring. Keep the stretch between one to three decades and change legs. Make 2-3 repetitions with each leg. A combination of hamstring flexibility increased by this stretch along with lower back recovery support and the increase of blood flow will hasten total rehabilitation.
6. Cat-Cow Stretch
The easy cat-cow stretch assists in widening spine activity and loosening of the tension in the upper body along the backplace with the neck. Start this stretch by having the hands below shoulders and knees below hips. At the inhale bring your stomach to the floor level and raise your head and tailbones (cow position). The breath causes the spine to move upwards as the chin draws on the chest as she assumes the feline position. Do it 10-15 times without breaks between one movement and another. This part in particular helps spinal flexibility and increases movement and mobility by stretching it and helping to eliminate stiffness and help relieve tension so the spinal injury can heal completely.
7. Shoulder reach Child Pose
The variant of child pose modification includes the back of the body with the hips and shoulders that are the commonly injured regional parts by the car accident. Sit on the ground and stay kneeling keeping toes together but knees apart. The body should be lowered through sitting on heels with stretching of the arms as far forward on the floor surface possible. In it extend the upper body by extending the arm across the body to the side until the shoulder and the back get a gentle extension. Endure every stretch posture 20-30 seconds then trade off the arms. Do on both sides 2-3 times. The stretch is very functional in getting rid of the lower back as well as the shoulder and hip strains since it induces a deep release alongside heightened flexibilities.
Healing with movement education
Adhering to the periodical routine of simple stretching movements eases the muscle inflammation and helps the motor vehicle accident traumas to recover under the treatment provided by the facilities of physiotherapy in Grande Prairie. The involved targets grow in the process of vehicular accidents and this is why the affected regions experience the benefit of each stretch, which car accident physiotherapy manages to creates relaxation and a combination of flexibility and strength progressively. To receive the aid in the process of recovery, we strongly recommend turning to our Junction Point Physiotherapy based in Grande Prairie and seeking the particular professional help and specific rehabilitation plan. Professional healthcare enhances the outcomes of rehabilitation and prevents possible harm of the patient to routine activities.
