Neck and Whiplash, Phase 3 · Exercise 3 of 5 NK-3 #3

Head Repositioning Drill

Clinical content from the Auto Injury Chiropractic home rehab program. Final clinical reviewer: Dr. Seth Hill, DC. How we review content

Teach brain where head is

These exercises are for education. After a car accident or injury, get checked by a provider before you start. They do not replace an exam.

Dose2 times a day, 5 reps each direction

You needA chair, a wall with a small target (a sticker or sticky note at eye level)

Demonstration video: Cervical Proprioception LASER Points In Range Rotation Eyes Closed (Rehab My Patient). Follow the steps on this page if the video differs.

Photos

Head Repositioning Drill: Step 1: look at the target and memorize "home" — Step 1: look at the target and memorize "home"

Head Repositioning Drill: Step 2: eyes closed, head at home — Step 2: eyes closed, head at home

Head Repositioning Drill: Step 3: eyes closed, turn away, then return to home — Step 3: eyes closed, turn away, then return to home

Why it helps

After a neck injury, your brain often loses track of exactly where your head is in space. This is why people feel "off" or unsteady after a crash. This drill helps your brain find your head again.

How to do it

Sit in a chair about 3 feet from a wall. Look at the target on the wall. This is your "home" position. Memorize it.
Close your eyes and keep your head at home.
With eyes closed, slowly turn your head to the right as far as feels good. Then bring it back to where you think home is.
Open your eyes. Notice how close you are to the target. Then reset to home.
Do the same thing turning left, then looking down, then looking up. Do 5 each direction (20 total).

Too hard? Try this

Keep your eyes open on the way back to home for the first few practice sessions. Close them once that feels easy.

Too easy? Try this

Do the drill standing. When that is easy, stand with your feet together, with a wall or counter within reach.

Common mistakes

You peek with one eye.
You go too fast and miss the home spot by a lot.
You move your shoulders or trunk instead of just your head.

You should feel

Slow, careful motion.
You get closer to "home" with practice through the phase.

You should not feel

Dizzy or off-balance.
Sharp pain at any point.

Stop right away if

Dizzy or sick to your stomach.
Loss of balance.
Sudden vision changes.

If you are one of our current patients, call the clinic and inform your provider right away, or seek emergency care right away. For a life-threatening emergency, call 911.

Research behind this program