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6 Exercises and Stretches to Do After a Car Accident

December 26, 2020

Filed under: Uncategorized — dallaschiroteam @ 7:32 pm
man doing Bird Dog for back pain after a car accident in Dallas

You tell yourself it’s just a little fender bender. You feel a little shaken but otherwise okay, so you decide to try to get back to a normal routine. But that could be a huge mistake! If you’ve been in a wreck, you should get a professional opinion right away. Then, you can start doing exercises and stretches at home to minimize the duration of potential pain. Here’s some instructions for what you can do for neck and back pain after a car accident in Dallas.

Why Visiting a Chiropractor Is Important

If you have apparent injuries immediately following a car accident, the decision to visit a doctor is easy to make. However, some injuries don’t present themselves right away. In fact, you can experience neck and back pain two or more weeks afterward because of the accident. That’s why you should see a chiropractor in Dallas following a wreck, even if you think you feel fine. They can check to make sure that you haven’t sustained hidden injuries that could cause you problems later on.

Exercises to Try

In addition to chiropractic care from a trusted provider, you can help your neck or back heal by doing some simple exercises and stretches at home. However, before you attempt any of the following, make sure you visit a chiropractor and discuss these exercises to ensure that you’re using proper technique.

Bird Dog

Get on your hands and knees with your back parallel to the ground. Extend your right leg and your left arm, stretching as if to touch the opposite walls. Hold this position for 30 seconds and then slowly lower your arm and leg back into the starting position. Do the same with the left leg and right arm.

Dead Bug

This exercise is similar to Bird Dog, but instead of being on your hands and knees, you start by lying on your back with your legs and arms up. Your knees should be bent with your legs forming a 90 degree angle. Straighten your right leg and lower your left arm, holding both a couple of inches off the ground. Hold the position for 30 seconds before resuming the starting position, and repeat the process with the left leg and right arm.


Lie on your back with your hands at your side and feet flat on the ground. Pushing your heels down, raise your hips off the ground and form a straight line from your shoulders to your knees. Hold for as long as you can, and then slowly lower your hips back down.

Seated Neck Release

Either while sitting on the ground or in a chair, make sure that your back in straight. Place your right hand on the top your head and slowly tilt your head toward the right. Apply pressure to increase the stretch.

Behind the Back Stretch

Stand up with your arms at your side. Bring your arms behind you, clasping the left arm with your right hand. Slowly tilt your head to the right and bring your ear to shoulder. Hold for 30 seconds and repeat with the other side.

By taking these proactive steps, you can make sure that your car accident doesn’t give you unnecessary discomfort. When you seek out help from a chiropractor, you can heal and recover more quickly.

About the Author

Dr. Z has been a practicing chiropractor for more than 20 years. He is certified by the National Board of Chiropractic Examiners and utilizes many techniques to treat his patients, including Thompson, Diversified, flexion-distraction, and more. If you have been in a car accident, you can schedule an appointment with Dr. Z at AlignRight Injury and Rehab by clicking here.

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