Whiplash

Yoga Discussion General Yoga
#1

So, two months ago I did what most men in their fifties should never do - played a game of pick-up rugby with a group of hefty men in their 20s. I was hammered to the ground by 2 burly guys as I was in mid stride with the ball tucked under my arm. I felt my spine crack from the base of my skull to between the shoulder blades.

I could not move out of bed for 2 days. I spent the next week in a soft cast, and had myself checked out with my physician who assured me that I was a fast healer. I did recover quickly, with the aid of neck exercises and yoga. And for a while the symtoms and stiffness went away.

But lately I am waking up and feeling quite hung-over (without the benefits from the night before). My head feels like a block of cement and my neck is very stiff. It takes about 15 minute stretching to loosen up.

I know that it does take a while to recover from whiplash, and ligaments need time to heal, but I hope this is not an injury that will plague me forever. Any shared experience and advice would be greatly appreciated.

P.S. The added benefit of all this is that my golf swing has improved a lot. Very weird.

#2

I was in a car accident in my early twenties and had a very bad case of whiplash. After 5 month of physical therapy the Dr. finally discharged me saying, that was all they could do and I should anticipate arthritis as I age. We’ll, I am 52 and had an MRI of my neck due to shoulder surgery complications and there was no trace of arthritis at all! I attribute this to yoga…and a good pillow! The pillow thing is very important! I am still searching for the perfect pillow, but what I have now is pretty good. (buckwheat filled, organic 100%cotton)

In addition to the above, I had a very good Massage therapist that worked on my neck and shoulders and that was also very beneficial.

Lilias Folan taught me a pose that is awesome to stretch the neck and my students love it. Let me know if you want me to share it.

Best of luck. I feel your pain!

#3

Please share the shoulder/neck exercises. Yoga is a gift. Don’t know what I would have done without it. And probably would have been more injured as well.

#4

BTW - what constitutes a good pillow? Any brands / websites you can share would be great.

#5

www.theorganicmattressstore.com/organic-pillows.html This is where I got my pillow. It is called The Rejuvination Pillow. Took some getting use to but now I love it. It cradles the back of the neck, molding to every curve. Price is reasonable too.

The sequence:

  1. The 3 R’s for the neck
    Sit in easy pose. Turn your head to the R (not moving the shoulders) and pick a point that both eyes can focus. Remember that point. Come back to center. Bring your R arm across your chest and under your chin with elbow bent and fingers pointing toward ceiling. Push into the upper arm with L hand as the R arm pushes into the L hand. Hold for 1 minute. Release. Take the R arm back across the chest and under the chin, this time taking L hand to R shoulder. L hand pushes into R shoulder as R shoulders pushes into L hand. Hold 1 minute. Release and come back to center. Turn head again to the R and see if the head and the gaze can easily go beyond the original point. It always does! Repeat on other side.

  2. Lay down with a rolled blanket under your neck. Back of head resting on the mat. Lift your head and point the crown to the R and release down, turning the head to the L. Take L hand to R side of forehead and gently nudge to the L. Come back to center and repeat other side.
    Roll blanket a bit more and place under top of shoulders. Knees bent. Lift R arm up overhead and behind to the floor. Breathe and return. Do several rounds and then repeat other side.
    Roll Blanket a bit more and place just under shoulder blades (where a woman’s bra strap would be) Knees bent. Same as before, but lift both arms up overhead and behind.
    This is such a nice sequence. You can finish it by rolling the blanket all the way and sitting on it, so that your tailbone is fully on the blanket. Stretch out legs and arms and enjoy!

  3. Bridge pose is also good to stretch out the back of the neck. Make sure you lift the chin away from the sternum.

  4. In easy pose, place R hand on head and tilt head to the R. Hold for several breaths. Then turn your head to look under you R armpit. Again hold. Come back up and repeat other side. I do not teach neck rolls and ask my students to stop doing them.

Really, anything that stretches and releases the upper and lower traps, Levator scapulae and Serratus Anterior will help. Don’t tip your head back in warrior I or II either. Make sure you allow the breastbone to lift (will pull scapula down) Chest openers are also good like salabasana, dhanurasana, thread the needle as well as shoulder squeezes.

Hope it helps you! Best of luck.

#6

I have had four whiplash injuries from car accidents. I found acupuncture and cranio sacral therapy good. But as a cranio sacral therapist I have noticed that this type of injury can linger for a while.
I found many years later the remains of all four injuries releasing while doing Holographic Breathing you can learn this type of breathing from free Audio Seminars at holographic-breathing.com. As all the bones of the face, cranium and neck start to breath in this breathing system it is great for this type of injury, that often needs a softly softly approach. The second seminar is also very good for this

#7

Thanks for your input. I’m off pillow shopping, and will try some of your suggestions. I get the greatest relief through padangusthasana and pada hastasana. It really allows me to elongate my upper spine.

As for the golf swing, the injury has forced me to leave my head completely still as my shoulders rotate back and through the swing plane. Any deviation and a sharp reminder is issued to me. Blessing in disguise?