Car crashes can affect more than just daily activities; they can limit long-term mobility and cause chronic hip, shoulder, back, and neck pain. Even minor crashes can cause stiffness and limited range of motion. Acute trauma tightens muscles and stiffens joints, making it hard to move. Recovery is not only about fixing; it’s about restoring function. Motor Vehicle Accident Physiotherapy in Spruce Grove assists clients in regaining strength and flexibility through controlled, specific exercises. Before embarking on any regimen, an awareness of the mobility issues commonly resulting from an accident and how guided therapy comes into play is necessary.
Common Mobility Challenges After a Car Accident
After a car accident, the body may suffer from:
- Whiplash and neck stiffness
- Lower back pain
- Shoulder dysfunction
- Joint inflammation
- Limited range of motion
- Muscle guarding (body’s natural response to injury)
Symptoms may take days or even weeks to appear after the accident.
Rest Alone Isn’t Enough
Although some rest is warranted in the initial days following a car crash, too much inactivity can hinder healing. Immobility can result in more stiffness, weakening of the muscles, and delayed healing. Therefore, gentle introduced at the optimal time and supervised by a licensed physiotherapist is therapeutic. These movements prevent joints from stiffening, promote healthy circulation, and restore coordination incrementally. They also help reduce scar tissue buildup, which can limit mobility. With proper guidance, movement supports the body’s natural healing process.
Top 3 Exercises to Improve Mobility After a Car Accident
These exercises frequently form part of a rehabilitation program to enhance mobility following a Motor Vehicle Accident Physiotherapy in Spruce Grove. When guided by a professional, they are safe and can be adjusted to fit individual recovery needs.
1. Gentle Range of Motion Exercises
These exercises address the movement of joints through the available range without creating pain. They are usually the initial form of movement introduced following an accident.
Neck Mobility Exercises
If a healthcare provider approves, gentle neck movements can help bring back normal motion.
- Nodding: Gently lower the chin toward the chest and slowly raise the head to a normal position, looking directly ahead.
- Head Turns: Gradually turn the head to gaze over one shoulder, then very slowly turn to gaze over the other shoulder.
- Side Tilts: Slowly tilt the head to one side, as though attempting to bring the ear toward the shoulder. Repeat on the opposite side.
Move slowly and stop if there is any stinging pain.
Shoulder Rolls
Gentle shoulder rolls can relieve tension and enhance circulation in the upper body.
- Sit or stand with the arms loose at the sides.
- Shrug the shoulders toward the ears, then roll them back and down.
- Repeat the action, rolling the shoulders forward, up, and down.
Do these movements slowly and smoothly.
Ankle Pumps and Circles
These exercises help improve circulation in the lower legs and feet, which can be affected by reduced mobility.
- Lie on the back or sit with legs extended.
- Ankle Pumps: Point the toes up towards the ceiling and down towards the floor.
- Ankle Circles: Gently rotate the feet clockwise and then counterclockwise.
Perform these movements rhythmically.
Low-Impact Strengthening Exercises
After some initial restoration of range of motion and pain control, low-impact strengthening exercises can be progressively added to aid healing and restore muscle strength.
2. Gentle Core Activation
Activation of the core muscles stabilizes and supports the spine.
- Pelvic Tilts: Lie on back with knees flexed and feet flat. Rock pelvis forward and backward, noticing a slight flattening and arching of the lower back against the floor.
- Abdominal Setting: Lie on back with knees bent. Tighten the abdominal muscles slowly as if getting ready to cough, without breathing in or raising your back off the ground. Hold briefly and then release.
Concentrate on controlled, soft contractions.
Isometric Exercises
These exercises are contracting muscles without moving the joints, which may be used to preserve strength without stressing injured tissues.
- Quadriceps Sets: Sit or lie with straight legs. Tighten the muscles in the upper leg (quadriceps) by pushing the back of the knee toward the supporting surface. Hold briefly and then let go.
- Gluteal Squeezes: Lie on back with knees bent. Pull the buttock muscles together as if attempting to grasp a coin between them. Squeeze for a few seconds and release.
Ensure only the targeted muscles are engaged.
3. Gentle Stretches for Flexibility
Some gentle stretching can improve flexibility and loosen up tight muscles as healing progresses. It is important to stretch gently and not bounce or pull hard.
Hamstring Stretches (Supine)
- Lie on back with one knee bent and foot flat on the floor.
- Lift the other leg towards the ceiling gently, keeping the knee slightly bent.
- Gently use a towel or hands to bring the leg towards you, stretching the back of the thigh. Hold 20-30 seconds and then do the opposite side.
Calf Stretches (Seated)
- Sit with legs out.
- The calf muscle can be stretched by wrapping a towel around the ball of one foot and gently pulling it back. Hold 20-30 seconds and do the other side.
Gentle Back Extensions (Prone)
- Lie on stomach with hands under shoulders.
- Slowly push up to forearms, keeping hips on the floor. Notice a gentle stretch in the lower back. Hold for a few seconds and slowly return to the starting position.
Always heed the body and stop if sharp pain is felt during stretching.
Movement is the Path to Recovery
Loss of mobility is not necessarily a done deal. Through organized, directed physiotherapy and everyday exercises, taking control of your body again after an accident is possible. Sunrise Physical Therapy offers recovery-oriented treatment aimed at helping patients regain physical function and move forward following a car accident.
Considering Motor Vehicle Accident Physiotherapy in Spruce Grove? Contact Sunrise, which supports both your physical and emotional recovery. Book an initial assessment and take the first step toward restoring movement and confidence.
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