Neck and Whiplash Exercises, Phase 1: Calm and Move
Clinical content from the Auto Injury Chiropractic home rehab program. Final clinical reviewer: Dr. Seth Hill, DC. How we review content
Phase 1 is 5 short exercises you do at home every day to help your body feel safe to move again, calm sore muscles, and get your neck used to gentle motion, with no heavy lifting yet. Get checked by a provider before you start. If you are our patient, your provider will show you each exercise.
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.
How often2 times a day for one phase. Each session takes about 15 minutes. Do Exercises 1 to 4 both times. Do Exercise 5 (Skull Release) only 1 time a day, and only if you get headaches.
What "no pain" meansA small stretch is okay. If it hurts, stop. Try a smaller move. Still hurts? Skip it and tell your provider.
Do not use these exercises if:
You may have a broken bone in your neck. Wait until your provider looks at your scans and says it is safe.
You have any of the warning signs listed on this page.
Confused, very sleepy, or hard to wake up after a head hit.
Heart or breathing
A sudden very bad headache, worse than any you have had before.
Dizzy or pass out when you turn your head.
Chest pain or trouble breathing.
Heart beating very fast or skipping beats.
Getting worse
Pain wakes you up at night and will not stop.
Pain gets worse each day.
A new symptom you did not have at your first visit.
You cannot control your bladder or bowels.
Other
Fever, chills, or losing weight with neck pain.
Another hit to the head or face since your first visit.
Very bad headache plus a stiff neck and eyes that hurt in the light.
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.
What comes next
Your provider decides when you move to the next phase.
Scan for this program online: autoinjurychiropractic.com/rehab/neck/phase-1/
Neck and Whiplash Exercises, Phase 1: Calm and Move
NK-1 · Version 1.0, October 2026
Phase 1 is 5 short exercises you do at home every day to help your body feel safe to move again, calm sore muscles, and get your neck used to gentle motion, with no heavy lifting yet. Get checked by a provider before you start. If you are our patient, your provider will show you each exercise.
How often: 2 times a day for one phase. Each session takes about 15 minutes. Do Exercises 1 to 4 both times. Do Exercise 5 (Skull Release) only 1 time a day, and only if you get headaches.
What "no pain" means: A small stretch is okay. If it hurts, stop. Try a smaller move. Still hurts? Skip it and tell your provider.
Do not use these exercises if:
You may have a broken bone in your neck. Wait until your provider looks at your scans and says it is safe.
You have any of the warning signs listed on this page.
Stop and get help
Nerves or brain: Numb or tingly arms, hands, face, or legs. Weak grip, weak arms, or weak legs. Slurred words or face droops. New vision changes or double vision. Sudden loss of balance. Confused, very sleepy, or hard to wake up after a head hit.
Heart or breathing: A sudden very bad headache, worse than any you have had before. Dizzy or pass out when you turn your head. Chest pain or trouble breathing. Heart beating very fast or skipping beats.
Getting worse: Pain wakes you up at night and will not stop. Pain gets worse each day. A new symptom you did not have at your first visit. You cannot control your bladder or bowels.
Other: Fever, chills, or losing weight with neck pain. Another hit to the head or face since your first visit. Very bad headache plus a stiff neck and eyes that hurt in the light.
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.
Scan for photos and the demonstration video: autoinjurychiropractic.com/rehab/exercises/diaphragmatic-breathing/#nk-1
1. Belly Breathing
Dose: 2 times a day, 5 minutes each You need: A chair or a place to lie down
How to do it
Sit up tall, or lie on your back with your knees bent.
Put one hand on your chest. Put the other hand on your belly.
Breathe in slowly through your nose for 4 counts. Your belly hand should rise up. Your chest hand should stay still.
Breathe out slowly through your mouth for 6 counts. Let your shoulders drop down.
Keep going for 5 minutes. Do this 2 times every day.
Too hard? Try this: Lie on your back. Put a small book on your belly. Watch it rise when you breathe in.
Too easy? Try this: Add a small chin tuck (Exercise 2) each time you breathe out.
Stop right away if
Chest pain or trouble breathing.
Numb or tingly hands or face.
A headache that gets worse.
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.
Scan for photos and the demonstration video: autoinjurychiropractic.com/rehab/exercises/chin-tuck/#nk-1
2. Chin Tucks
Dose: 2 times a day, 10 slow reps You need: A pillow or folded towel
How to do it
Lie on your back with knees bent. Put a small pillow under your head.
Keep the back of your head on the pillow. Do not lift it up.
Slowly nod your chin down just a tiny bit, like saying a small "yes."
Feel a gentle stretch at the top of your neck. Hold for 5 seconds.
Let your chin come back. Rest 5 seconds. Do this 10 times.
Too hard? Try this: Hold only 2 seconds instead of 5. Build up slowly over the phase.
Too easy? Try this: Hold each rep for 10 seconds. Or try it sitting in a chair with your back against a wall.
Stop right away if
Numb or tingly arms or hands.
Dizzy or blurry vision when you nod.
Pain that lasts more than 10 minutes after you stop.
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.
Scan for photos and the demonstration video: autoinjurychiropractic.com/rehab/exercises/neck-range-of-motion/#nk-1
3. Gentle Neck Moves
Dose: 2 times a day, 5 reps each way You need: A chair
How to do it
Sit up tall in a chair. Feet flat. Shoulders relaxed.
Look DOWN: lower your chin to your chest. Then look back up. Do 5 times.
Look SIDE TO SIDE: look over your right shoulder, then left. Do 5 each side.
TILT: bring your right ear toward your right shoulder, then left. Do 5 each side.
Go only as far as feels okay. Move slowly. Do not bounce.
Too hard? Try this: If one direction hurts, go only halfway. Still hurts? Skip it this phase and tell your provider.
Too easy? Try this: Hold 3 seconds at the end of each move. Or try it standing up.
Stop right away if
Dizzy, sick to your stomach, or your vision changes when you move your head.
Numb or tingly arms or hands.
Sharp pain that does not ease when you stop.
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.
Scan for photos and the demonstration video: autoinjurychiropractic.com/rehab/exercises/shoulder-blade-set/#nk-1
4. Shoulder Set
Dose: 2 times a day, 10 reps with a 5-second hold You need: A chair or a wall
How to do it
Sit or stand tall. Put your back against a wall if you can.
Without shrugging, slide your shoulder blades down and a little back, like tucking them into your back pockets.
Keep your neck long. Do not push your chin forward.
Hold for 5 seconds. Use a light effort, about 2 or 3 out of 10.
Let go. Rest 3 seconds. Do this 10 times.
Too hard? Try this: Lie face-down on the floor. Arms at your sides. Gently lift your shoulder blades a tiny bit. Do not lift your head. Hold 3 seconds.
Too easy? Try this: Sit tall, arms out straight at shoulder height. Hold each rep for 10 seconds.
Stop right away if
Sharp shooting pain down your arm.
Numb or tingly hand or fingers.
Sudden weak grip.
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.
Scan for photos and the demonstration video: autoinjurychiropractic.com/rehab/exercises/suboccipital-ball-release/#nk-1
5. Skull Release (headaches only)
Only if your provider assigned it.
Dose: 1 time a day, 90 seconds total You need: Two tennis balls in a sock, or a small foam roller
How to do it
Put two tennis balls in a sock and tie it. Or use a small foam roller.
Lie on your back with knees bent.
Place the balls under the base of your skull, one on each side of your spine. NOT on top of the spine.
Let your head rest on the balls. Do not push. Breathe slowly for 90 seconds.
Slowly roll your head to one side to come off.
Too hard? Try this: Put a folded towel between your head and the balls. Start with just 30 seconds.
Too easy? Try this: Do not make this harder on your own. Your provider will tell you when to add anything.
Stop right away if
Your headache gets worse or changes.
Numb or tingly face, arms, or hands.
Dizzy, sick to your stomach, or 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.
NK-1 · Version 1.0, October 2026 · autoinjurychiropractic.com/rehab/neck/phase-1/
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