Neck and Whiplash Exercises, Phase 3: Build Strength

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Neck and Whiplash Exercises, Phase 3: Build Strength

NK-3 · Version 1.0, October 2026

Phase 3 builds on earlier phases by adding light resistance with an elastic band and training your sense of where your head is in space, working on strength and control in your neck. Get checked by a provider before you start. If you are our patient, your provider will show you any new exercise.

How often: Daily for one phase. Each session takes about 10 to 15 minutes. Each exercise has its own dose; see each exercise. Do Exercise 5 (Skull Release) only if your provider assigned it for headaches.

What "no pain" means: Each exercise should not cause sharp pain. A small stretch is okay. If something hurts, stop. Try a smaller motion. If it still hurts, skip that one and tell your provider.

Do not use these exercises if:

• You may have a broken bone in your neck. Wait until your provider checks your scans and says it is safe.
• You have any of the warning signs listed on this page.

1. Band Neck Isometrics

Dose: 1 time a day, 8 reps each of 4 directions
You need: A light elastic band (yellow or red), a doorknob or sturdy anchor

How to do it

1. Loop the band around a doorknob or sturdy post at head height.
2. Forehead push: face AWAY from the door so the band sits across your forehead. Step forward so the band is snug. Press your forehead forward into the band without moving your head. Hold 5 seconds. Do 8.
3. Back of head push: face the door. Loop the band across the back of your head. Step back so the band is snug. Press the back of your head into the band without moving. Hold 5 seconds. Do 8.
4. Side push (right): turn so your left side faces the door. Loop on the right side of your head. Step away so the band is snug. Press your head into the band. Hold 5 seconds. Do 8.
5. Side push (left): turn so your right side faces the door. Loop on the left side of your head. Same as right. Hold 5 seconds. Do 8.

Too hard? Try this: Use a lighter band or step closer to the anchor so the band is loose. Hold 3 seconds instead of 5.

Too easy? Try this: Use the next color band up (heavier). Or hold 10 seconds per rep.

2. Band Rows with Shoulder Set

Dose: 1 time a day, 12 reps
You need: A light elastic band, anchor at chest height

How to do it

1. Anchor the band at chest height (a doorknob or sturdy post).
2. Stand facing the anchor. Hold one band end in each hand. Step back until the band is taut with arms straight.
3. Set your shoulder blades down and back first. (This is your Phase 1 and 2 move.)
4. Keeping shoulder blades set, pull both elbows straight back past your ribs. Squeeze gently.
5. Slow return. Rest 2 seconds. Do 12 reps.

Too hard? Try this: Use a lighter band or step closer to the anchor. Do 8 reps.

Too easy? Try this: Use a heavier band or step further from the anchor. Add a 2-second hold at the end of each pull.

3. Head Repositioning Drill

Dose: 2 times a day, 5 reps each direction
You need: A chair, a wall with a small target (a sticker or sticky note at eye level)

How to do it

1. Sit in a chair about 3 feet from a wall. Look at the target on the wall. This is your "home" position. Memorize it.
2. Close your eyes and keep your head at home.
3. 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.
4. Open your eyes. Notice how close you are to the target. Then reset to home.
5. 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.

4. Chin Tucks (Unsupported)

Dose: 2 times a day, 10 reps with 10-second hold
You need: A chair (no wall needed)

How to do it

1. Sit tall in a chair with no wall behind you. Feet flat on the floor.
2. Imagine a string pulling the top of your head up toward the ceiling.
3. Without sliding back, gently nod your chin down a small amount.
4. Hold 10 seconds. Stay tall through the whole hold.
5. Slowly release. Rest 5 seconds. Do 10 times.

Too hard? Try this: Go back to the Phase 2 wall version if you cannot hold form for 10 seconds. Try unsupported again in 3 to 4 days.

Too easy? Try this: Hold 15 seconds per rep. Or do them standing tall.

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.