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Pilates

Pilates after whiplash: a 15-minute seated and lying class for the first weeks, head supported, with small neck movements

A 15-minute Pilates class for the first weeks after whiplash, once a doctor or NHS 111 has ruled out the injury warning signs. The NHS advice is to keep doing your everyday activities, not to wear a collar and not to rest your neck for long, and this class keeps your neck moving gently, little and often: small separate turns, tilts and nods, gentle chin nods, shoulder rolls and upper-back turns, and Pilates trunk work lying with your head on a towel, with few changes of position. It follows the first stage of our whiplash guide. Do it daily or on most days alongside walking, and move on to the Pilates for neck pain class once every movement here is comfortable, often after 2 or 3 weeks (our suggestion). No trial has tested Pilates for whiplash, so the structure is our editorial choice.

15 minBeginner12 movesNo equipmentAbs · Neck · Shoulders · Hip flexors · Glutes · Back
Follow along: a timer, a cue and the next move, one step at a time.

Seated on a firm chair (about 6 minutes)

  1. Lateral breathing (Pilates breathing)5 breaths
    Beginner · Abs · 3D demoSit tall; ribs widen to the sides, shoulders and jaw softHarder: Roll-up (Pilates)
  2. Neck CARs (controlled articular rotations)2 to 3 slow turns, tilts and nods each way, each held 2 seconds
    Beginner · Neck · 3D demoSeparate movements, not circles, only as far as is comfortable; stop if you feel dizzy
  3. Chin tuck5 slow reps
    Beginner · Neck · 3D demoSlide your chin straight back without tipping your head downEasier: Lying chin tuckHarder: Isometric neck holds (four-way)
  4. Shoulder rolls10 each way
    Beginner · Shoulders, Back, Neck · 3D demoSlow and smoothHarder: Shoulder CARs (controlled articular rotations)
  5. Thoracic rotation6 rotations per side, moving with the breath
    Beginner · 3D demoArms crossed, hips facing forward; turn from your chest and let your head follow, within comfortEasier: Side-lying open bookHarder: World's greatest stretch

Lying, a folded towel under your head (about 6 minutes)

  1. Lying chin tuck5 gentle holds of up to 10 seconds
    Beginner · Neck · 3D demoA small nod, as if saying yes, with your head restingHarder: Chin tuck
  2. Knee fold5 each side
    Beginner · Abs, Hip flexors · 3D demoHead down; pelvis levelEasier: Supine heel slideHarder: Dead bug heel taps
  3. Supine heel slide8 each side
    Beginner · Hip flexors, Hamstrings, Quads · 3D demoPelvis still, head restingHarder: Hip windshield wipers
  4. Dead bug heel taps5 each side
    Beginner · Abs, Hip flexors · 3D demoKnees in a tabletop, head downEasier: Bent-knee fall-outHarder: Forearm plank
  5. Pelvic tilt into bridge6 slow reps
    Beginner · Glutes, Abs, Hamstrings · 3D demoWeight on your shoulder blades, not your neck; look at the ceiling and don't turn your headHarder: Glute bridge

On your side (about 2 minutes)

  1. Side-lying open book5 each side
    Beginner · Back, Chest, Shoulders · 3D demoHead on a pillow; let your head turn with your arm only as far as is comfortableHarder: Thoracic rotation

Seated finish (about 1 minute)

  1. Breath reach5 breaths, exhale longer than inhale
    Beginner · 3D demoArms rise as you breathe in and lower as you breathe out; stop at shoulder height if your neck complainsHarder: Slow breathing (6 breaths a minute)

Tips

  • NHS inform's neck exercise advice: during exercise, pain up to 5 out of 10 is acceptable; 6 or more is too much. Your neck should be no worse overall, and no worse the next morning. If it is, do fewer repetitions, move more slowly or rest longer between movements.
  • The NHS says everyday activity after whiplash may hurt a little and still speeds recovery. In the first weeks, guidelines advise against intensive, high-intensity training.
  • If an exercise sends pain, tingling or numbness down your arm, or extra symptoms last more than an hour, make it smaller or leave it out. Stop and get checked for dizziness, vision or speech problems, or any warning sign above.
  • Nothing head-down, no rolling and no head lifts in this class; rest your head on the towel throughout the lying block (our suggestion). If you hit your head in the crash or feel foggy, follow our Pilates after a concussion guide first.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

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Questions people ask

How long does the pilates after whiplash: a 15-minute seated and lying class for the first weeks, head supported, with small neck movements take?

About 15 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

No equipment: your body and some floor space. A mat makes floor work more comfortable.

Is it suitable for beginners?

It is written for beginners. 4 of its 12 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.