Neck and Whiplash Exercises, Phase 4: Return to Activity

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Neck and Whiplash Exercises, Phase 4: Return to Activity

NK-4 · Version 1.0, October 2026

Phase 4, the final phase of the program, adds bigger moves, eye and neck teamwork, and posture practice built around your daily life, and works on keeping up your gains after the program ends. 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 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 Pull-Aparts

Dose: 1 time a day, 15 reps
You need: A light or medium elastic band

How to do it

1. Stand tall, feet shoulder-width. Hold the band with both hands in front of you at chest height, arms straight.
2. Set your shoulder blades down and back first.
3. Keeping arms straight, pull the band apart by moving your hands out to your sides. Squeeze your shoulder blades together.
4. Slowly return. Keep tension on the band the whole time.
5. Do 15 reps. Move smooth and controlled.

Too hard? Try this: Use a lighter band or hold your hands closer together at the start. Do 10 reps.

Too easy? Try this: Use a heavier band. Or add a 2-second hold at the end of each pull.

2. Band External Rotation

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

How to do it

1. Anchor the band at elbow height. Stand sideways to the anchor.
2. Hold the band in the hand furthest from the anchor. Tuck that elbow into your side, bent at 90 degrees. Your hand should start pointing across your belly toward the anchor.
3. Keep elbow tucked. Slowly rotate your forearm out away from your body until your hand points forward.
4. Slowly return. Do 12 reps.
5. Switch sides and do the other arm.

Too hard? Try this: Use no band at all and just do the motion. Or use a lighter band and do 8 reps.

Too easy? Try this: Use a heavier band or hold each rep at the end for 2 seconds.

3. Eye-Neck Coordination

Dose: 2 times a day, 30 seconds each direction
You need: A chair, a wall with a small target

How to do it

1. Sit in a chair about 3 feet from a wall. Place a target (sticker or sticky note) at eye level.
2. Gaze stability: keep eyes locked on the target. Slowly turn your head left and right while keeping eyes on the target. 30 seconds.
3. Up and down: same idea. Keep eyes on target while nodding head up and down slowly. 30 seconds.
4. Smooth pursuit: hold your head still and follow a moving object (your finger) with just your eyes, going side to side. 30 seconds.
5. Stop if dizzy. Build up over the phase.

Too hard? Try this: Start with 10 seconds each direction and build up. Or do it with the target closer.

Too easy? Try this: Stand instead of sit. Or speed up the head turns slightly.

4. Functional Posture Drill

Dose: 2 times a day, 2 minutes
You need: A chair, your normal work setup

How to do it

1. Sit at your desk, computer, or in your car (parked) as you normally would.
2. Set your shoulder blades down and back (Phase 1 cue).
3. Add a small chin tuck. Keep it gentle.
4. Hold this stacked posture for 2 minutes while you do a normal task: type, read, or scroll on your phone.
5. Notice when you start to slump. That is your reminder.

Too hard? Try this: Start with 30 seconds and build up to 2 minutes over the phase.

Too easy? Try this: Do it for 5 minutes. Or set a timer every hour to do a 30-second reset.

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.