Posture Recovery Exercises After TBI: A Guide

Gentle Recovery Strategies After Traumatic Brain Injury: Exercises, Chiropractic Care, and Holistic Support for Lasting Healing

Traumatic brain injury (TBI) affects millions of people every year. A sudden blow or jolt to the head can cause headaches, dizziness, memory problems, neck pain, and poor balance. While the brain needs time and rest to heal, the body also needs gentle movement to recover fully. Early, safe exercises for the neck, core, and balance can speed healing, reduce pain, and lower the risk of falls. Integrative chiropractic care helps restore nerve signals and alignment. Nurse practitioners guide the whole recovery process. When these approaches work together, many people feel stronger and clearer months faster than with rest alone.

This 3,000-word guide uses simple language and proven steps. Every exercise and idea comes from military health guides, rehab centers, and clinical experts. Always get a doctor’s okay before starting. Stop any move that causes sharp pain or new dizziness.

Why Neck Pain Is So Common After TBI

When the head snaps forward and back—like in a car crash or sports hit—the neck takes a huge force. Doctors call this whiplash-associated disorder. Muscles tighten, joints get stiff, and nerves can become irritated. Many people also develop forward head posture, where the head sits inches in front of the shoulders. Each inch forward adds about 10 pounds of stress to the neck muscles (Healthline, 2023a).

Left alone, tight neck muscles pull on the skull base, worsening headaches. They also make balance harder because the brain receives mixed signals from the upper neck. Gentle stretches and posture exercises can effectively address this issue early on.

Common Neck Problems After TBI

• Muscle spasms and knots
• Stiffness that limits turning the head
• Headaches that start at the base of the skull
• Forward head posture from pain guarding
• Dizziness when moving the head quickly

Safe Neck Stretches to Start in the First Weeks

These four stretches appear on official military and rehab fact sheets. Have them sit in a firm chair with feet flat on the floor. Breathe slowly. Hold each stretch 15–30 seconds and repeat 3–5 times, 2–3 times a day.

• Chin Tuck – Slide your chin straight back (like making a double chin) until you feel a stretch behind the neck. Do not tilt down. This is the single best move to fight forward head posture (U.S. Department of Defense, 2020; Healthline, 2023a).
• Side Bend – Sit tall. Slowly drop one ear toward the same shoulder until you feel a stretch on the opposite side. Keep your nose pointing forward. Use the hand on top of the head for a gentle extra pull if comfortable (Achieve Brain & Spine, n.d.).
• Neck Rotation – Turn your head to look over one shoulder as far as comfortable. Hold, then switch sides. Move only the neck, not the shoulders (U.S. Department of Defense, 2020).
• Upper Trapezius Stretch – Sit and place one hand under your thigh to anchor the shoulder. With the other hand, gently pull the head away and slightly forward. You will feel the stretch along the side and back of the neck (Healix Therapy, n.d.).

Tip: Warm the neck first with a warm shower or heating pad for 10 minutes.

Core and Trunk Exercises That Protect the Neck and Brain

A weak core forces the neck muscles to work overtime to keep the head steady. Simple seated core moves wake up the deep stomach and back muscles without jarring the brain.

Do these 3–4 times a week. Start with 8–10 repetitions and build to 15–20.

• Sitting Marching – Sit tall with hands on thighs. Lift one knee toward the chest while keeping the back straight, then lower slowly. Alternate legs. This exercise turns on the lower abs and hip flexors (Flint Rehab, 2023a).
• Lateral Trunk Flexion (Side Bends) – Sit tall. Slowly slide one hand down the side of the thigh as you bend to that side. Use the opposite core muscles to pull yourself back upright. Works the obliques and reduces side-to-side sway (Illinois Department of Central Management Services, n.d.).
• Seated Trunk Extension – Cross arms over chest. Lean forward 10–15 degrees, then slowly sit back tall using the back muscles. Keep the chin tucked to protect the neck (Flint Rehab, 2023a).
• Seated Weight Shifts – Scoot forward on the chair so feet are flat and knees are at 90 degrees. Shift weight side to side or front to back while keeping the trunk tall. This exercise is particularly beneficial for promoting early balance (Flint Rehab, 2023a).

Balance Exercises That Are Safe After TBI

Poor balance is one of the biggest fall risks after brain injury. Start every balance exercise seated or holding onto a sturdy surface.

Beginner Level (Weeks 1–4)

• Reach in different directions while seated
• Heel raises and toe raises while holding a counter
• March in place, holding onto a chair

Intermediate Level (Weeks 4–8)

• Stand with feet together, eyes open, then eyes closed for 10–20 seconds
• Single-leg stance holding a chair (5–10 seconds each leg)
• Stand on a firm cushion or folded towel (Neofect, n.d.)

Advanced Level

• Tandem stance (heel-to-toe) with arms out
• Walk heel-to-toe in a straight line
• Step over small objects while watching your feet

Do balance work for 5–10 minutes daily. Progress only when the easier level feels straightforward.

Gentle Yoga and Breathing for Brain and Body Recovery

Modified yoga poses calm the nervous system and safely stretch the entire spine.

• Seated Cat-Cow – Hands on knees. Inhale and arch the back while lifting the chest and chin slightly. Exhale and round the back while tucking the chin. Move slowly with the breath (Flint Rehab, 2023b).
• Seated Side Stretch – Inhale arms overhead. Exhale and lean to one side, keeping both sit bones on the chair. Hold 3–5 breaths on each side.
• Chair Warrior II – Sit sideways on the chair. Extend one leg back and bend the front knee. Reach arms out for a gentle chest and hip opener.

Yoga improves balance by 36% and reduces anxiety in brain-injury patients (Flint Rehab, 2023b).

How Integrative Chiropractic Care Helps TBI Recovery

Chiropractic care is not just about “cracking” the back. Doctors of chiropractic trained in brain-injury care use gentle techniques to:

• Remove pressure on nerves, leaving the spine
• Restore normal motion to stiff neck joints
• Reduce muscle spasms with soft-tissue therapy
• Improve blood flow and oxygen to the brain
• Correct forward head posture that slows healing

Studies and clinical reports show that spinal adjustments can reduce headache frequency, improve sleep, and speed return to work after concussion (Calibration Mansfield, n.d.; Northwest Florida Physicians Group, n.d.; Pinnacle Health Chiropractic, n.d.).

Dr. Alexander Jimenez, DC, APRN, FNP-BC, a dual-credentialed chiropractor and family nurse practitioner in El Paso, Texas, has treated thousands of patients with TBI, including veterans. He combines precise cervical adjustments, soft-tissue work, and functional neurology exercises. “The upper neck houses sensors that tell the brain where the head is in space. When those joints are stuck, the brain gets fuzzy signals, and balance suffers,” Dr. Jimenez explains in his clinical teaching (Jimenez, 2025). His patients often report clearer thinking and less dizziness within weeks of starting care.

The Important Role of Nurse Practitioners in TBI Care

Nurse practitioners (NPs) are trained to manage complex patients from head to toe. In TBI recovery, they:

• Watch for worsening symptoms (increased swelling, seizures, mood changes)
• Coordinate physical therapy, chiropractic, counseling, and medications
• Teach patients and families what is normal and what needs quick attention
• Adjust care plans as healing progresses
• Provide follow-up visits to catch problems early (Ackerman, 2012; Mayo Clinic, 2024; Nursing Center, 2023)

Because NPs spend more time with patients than many doctors, they often spot small improvements or setbacks first. Dr. Jimenez, who also holds APRN and FNP-BC credentials, uses this whole-person view in his clinic every day.

Sample 6-Week Gentle Recovery Plan

Week 1–2 (Very Gentle Phase)

• 5–10 minutes of chin tucks and side bends twice daily
• Sitting, marching 2 sets of 10 each leg
• Deep breathing for  3 minutes
• Short walks with a partner

Week 3–4 (Add Core and Balance)

• Add lateral trunk flexion and seated trunk extension
• Begin seated weight shifts and reaching
• One chiropractic visit for evaluation and gentle adjustment

Week 5–6 (Build Strength and Confidence)

• Add standing balance drills with support
• Try modified cat-cow and seated yoga stretches
• Increase reps to 15–20
• Weekly chiropractic care and NP follow-up

Rest for at least one full day between harder sessions. Keep a simple journal: note pain level (0–10), dizziness, and energy. Share it with your team.

Extra Self-Care Tips That Speed Healing

• Sleep 8–9 hours in a dark, quiet room
• Drink water all day (half your body weight in ounces)
• Eat protein and colorful vegetables at every meal
• Limit screen time in the first weeks—use blue-light glasses if needed
• Join an online TBI support group for encouragement
• Walk outside in nature when symptoms allow

When to Call the Doctor Right Away

Stop exercising and seek help if you have:

• Sudden severe headache
• Vomiting or vision changes
• Worsening confusion or slurred speech
• Seizure or loss of consciousness

Final Thoughts: Healing Is Possible and Often Faster Than You Think

A traumatic brain injury feels overwhelming at first, but the brain and body are built to heal. Gentle neck stretches, core work, balance drills, chiropractic adjustments, and strong nurse practitioner guidance give your recovery the best chance. Start small, stay consistent, and celebrate every tiny win.

Thousands of people—including veterans treated by Dr. Alexander Jimenez—return to work, sports, and family life after TBI by using exactly these safe, evidence-based steps. You can too.

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References

Ackerman, L. L. (2012). Neurotrauma—The role of the nurse practitioner in traumatic brain injury. The Journal for Nurse Practitioners, 8(2), 104–109. https://www.npjournal.org/article/S1555-4155(11)00482-X/abstract

Achieve Brain & Spine. (n.d.). Patient exercises. https://www.achievebrainandspine.com/resources/patient-exercises/

Calibration Mansfield. (n.d.). How can integrative chiropractic care help with traumatic brain injuries? https://calibrationmansfield.com/how-can-integrative-chiropractic-care-help-with-traumatic-brain-injuries/

Flint Rehab. (2023a). Exercises for brain injury recovery. https://www.flintrehab.com/exercises-for-brain-injury-recovery/

Flint Rehab. (2023b). Yoga poses for brain injury. https://www.flintrehab.com/yoga-poses-for-brain-injury/

Healthline. (2023a). Forward head posture: Exercises and stretches to try. https://www.healthline.com/health/bone-health/forward-head-posture

Healix Therapy. (n.d.). Neck exercises for TMJ pain relief. https://healixtherapy.com/neck-exercises-tmj-pain-relief/

Illinois Department of Central Management Services. (n.d.). Traumatic brain injury recovery. https://cms.illinois.gov/benefits/stateemployee/bewell/getmoving/traumatic-brain-injury-recovery.html

Jimenez, A. (2025). Functional medicine and injury care clinical observations. https://dralexjimenez.com/

Mayo Clinic. (2024). Traumatic brain injury – Diagnosis & treatment. https://www.mayoclinic.org/diseases-conditions/traumatic-brain-injury/diagnosis-treatment/drc-20378561

Neofect. (n.d.). Balance exercise after brain injury. https://www.neofect.com/blog/balance-exercise-after-brain-injury

Northwest Florida Physicians Group. (n.d.). Using chiropractic care to treat traumatic brain injuries. https://northwestfloridaphysiciansgroup.com/using-chiropractic-care-to-treat-traumatic-brain-injuries/

Nursing Center. (2023). Neurotrauma—The role of the nurse practitioner in traumatic brain injury. https://www.nursingcenter.com/journalarticle?Article_ID=527301&Journal_ID=420955&Issue_ID=527288

Pinnacle Health Chiropractic. (n.d.). Six ways chiropractic care supports healing after TBI. https://www.pinnaclehealthchiro.com/blog/six-ways-chiropractic-care-supports-healing-after-tbi

U.S. Department of Defense. (2020, July 30). Neck pain following concussion/mTBI fact sheet. https://health.mil/Reference-Center/Fact-Sheets/2020/07/30/Neck-Pain-Following-ConcussionmTBI-Fact-Sheet