Neck and Whiplash Exercises, Phase 2: Control and Mobility

Auto Injury Chiropractic · Home Exercise Library

Neck and Whiplash Exercises, Phase 2: Control and Mobility

NK-2 · Version 1.0, October 2026

Phase 2 is 4 exercises, plus an optional Skull Release for headaches, that build on Phase 1 and work on staying power in the muscles from the last phase: you hold longer, work harder against gravity, and move from lying down to sitting and standing, with still no heavy lifting. Get checked by a provider before you start. If you are our patient, your provider will show you any new exercise.

How often: Every day for one phase. Each session takes about 15 minutes. Prone Y-T-W is done 1 time a day; the other exercises 2 times a day. Do Exercise 5 (Skull Release) only if your provider assigned it for 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.

1. Chin Tucks (Seated)

Dose: 2 times a day, 10 reps with a 10-second hold
You need: A chair and a wall

How to do it

1. Sit up tall with your back flat against a wall. Feet flat on the floor.
2. Keep the back of your head touching the wall.
3. Slowly nod your chin down a tiny bit, like saying a small "yes."
4. Press the back of your head gently into the wall. Hold for 10 seconds.
5. Let go slowly. Rest 5 seconds. Do this 10 times.

Too hard? Try this: If 10 seconds is too long, hold for 5 seconds. Or go back to the Phase 1 lying-down version for one more phase.

Too easy? Try this: Move away from the wall. Sit tall with no support and do the same chin tuck. Hold 10 seconds.

2. Neck Moves with Holds

Dose: 2 times a day, 5 reps each way with a 3-second hold
You need: A chair

How to do it

1. Sit up tall in a chair. Feet flat. Shoulders relaxed.
2. Look DOWN: lower your chin to your chest, hold 3 seconds, then look back up, hold 3 seconds. Do 5 times.
3. Turn SIDE TO SIDE: look over your right shoulder, hold 3 seconds, then your left, hold 3 seconds. Do 5 each side.
4. TILT: right ear toward right shoulder, hold 3 seconds, then left. Do 5 each side.
5. Move slowly. Hold at the end without pushing hard.

Too hard? Try this: Hold for 1 second instead of 3. Or skip the hold and do the Phase 1 version for one more phase.

Too easy? Try this: Hold each end position for 5 seconds. Or do all moves standing up.

3. Prone Y-T-W

Dose: 1 time a day, 8 reps each letter
You need: A mat or carpeted floor

How to do it

1. Lie face-down on a mat. Put a small folded towel under your forehead so you can breathe.
2. Y: stretch both arms straight above your head in a Y shape, thumbs pointing up. Lift your arms slightly off the floor. Hold 2 seconds. Lower. Do 8.
3. T: stretch both arms straight out to your sides in a T shape, thumbs up. Lift slightly. Hold 2 seconds. Lower. Do 8.
4. W: bend both elbows to 90 degrees, hands near your shoulders making a W. Lift slightly. Hold 2 seconds. Lower. Do 8.
5. Lift only a little. Good shape matters more than lifting high.

Too hard? Try this: Skip the lift for now. Just hold each arm position with your arms resting on the floor for 5 seconds. Do 8 each letter.

Too easy? Try this: Add a 3-second hold at the top of each lift. Or hold a small soup can in each hand.

4. Shoulder Set (Standing)

Dose: 2 times a day, 10 reps with a 10-second hold
You need: A wall

How to do it

1. Stand with your back flat against a wall. Heels about 6 inches from the wall.
2. Without shrugging, slide your shoulder blades down and a little back into the wall.
3. Keep your neck long. Do not push your chin forward.
4. Hold for 10 seconds. Keep your breathing easy.
5. Let go. Rest 3 seconds. Do this 10 times.

Too hard? Try this: Do it sitting in a chair against a wall instead of standing. Or hold 5 seconds.

Too easy? Try this: Hold each rep for 20 seconds. Or stand away from the wall and hold the same position.

5. Skull Release (headaches only)

Only if your provider assigned it.

Dose: 1 time a day, 90 seconds total (only if your provider assigned it)
You need: Two tennis balls in a sock, or a small foam roller

How to do it

1. Put two tennis balls in a sock and tie it. Or use a small foam roller.
2. Lie on your back with knees bent.
3. Place the balls under the base of your skull, one on each side of your spine. NOT on top of the spine.
4. Let your head rest on the balls. Do not push. Breathe slowly for 90 seconds.
5. 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.