9 At Home Exercises for Post-Concussion Syndrome

A concussion is a traumatic brain injury caused by a hit or blow to the head.

It’s common among athletes, especially those playing contact sports such as football and wrestling

It’s also happen for non-athletes who have experienced an accidental fall or car crash. Once you’ve suffered a concussion, the symptoms are most likely to linger for weeks or even months.

The best way to counter the symptoms is to sign up for a reliable post-concussion syndrome treatment.

Engaging in regular and effective exercises can also help you ease the concussion symptoms before and after treatment.

The following 9 at home exercises will help you overcome these symptoms and get you back to your normal neurological health.

Pull-ups

Pull-ups are an excellent way to improve your neurological health and help relieve concussion symptoms. Pull-ups work out your neck and upper back muscles, becoming weak after a concussion. They also help improve your balance and coordination.

Start by hanging from a bar with your hands shoulder-width apart. Pull yourself up until your chin is above the bar.

Slowly lower yourself back down and repeat the exercise, with your feet resting on a chair if necessary to help you keep form.

Brain Games

Creative brain games are crucial for easing even the most stubborn post-concussion syndrome.

Some of the common brain games that you can do at home include; playing chess, puzzle-solving, and even crossword puzzles.

These exercises will keep you mentally fit. Instead of binge-watching your favorite episodes on Netflix or YouTube, consider spending some time doing these activities that will help you recover from your concussion.

Crunches

Crunches are another great exercise option to do at home for post-concussion symptoms recovery.

Perfectly done crunches help improve your abdominal strength, which can be weakened after a concussion.

To do crunches, lie on your back on the floor and place your hands behind your head. Bring your knees in towards your chest, and slowly lift your torso off the floor.

Hold this position for a few seconds, and slowly lower your body back to the floor. Depending on your resilience, you can repeat these steps ten times or more.

Side Foot Lifts

Side foot lifts are a perfect exercise for improving balance and ankle strength, which can both be affected after a concussion.

To do side foot lifts, stand with your feet together and hold onto a sturdy chair or counter for support.

Keeping your core engaged, lift one foot off the floor and hold it as far as it feels comfortable for five seconds.

Repeat this process with the other foot and continue for about 15 minutes.

Daily Walks

Walks are a wonderful way to improve overall brain health and can be especially beneficial for those who have suffered from a concussion.

A recent study published in the NIH National Library of Medicine found that daily walks reduced arterial stiffness and improved cerebral blood flow in people with mild cognitive impairment.

Aim for at least 30 minutes of moderate-intensity walking each day. If you find it difficult to walk that long at once, break it into three 10-minute walks.

You can take a company with you to make achieving your daily walk targets easier.

Stretching

Stretching is another great way to improve brain health and can be especially helpful for those who have suffered from a concussion.

It can help stimulate receptors in the nervous system to slow the production of stress hormones.

Stretching can improve your flexibility, blood flow, posture, and range of motion equally.

Some of the excellent stretches you can perform include:

• Shoulder Stretch – Reach your right arm across your chest and place your left hand on top of your right shoulder. Gently pull your right shoulder down and hold for 10 seconds before repeating on the other side.
• Chest Stretch – Reach your arms straight out in front of you and clasp your hands together. Push your chest forward while keeping your abdominal muscles pulled in. Hold for 10 seconds before repeating.
• Neck Stretch – Tilt your head back and look at the ceiling. Gently grasp the back of your head with your left hand and apply pressure while you use your right hand to push down on your chin. Hold for 10 seconds before repeating on the other side.
• Upper Trapezius Stretch – Standing with your feet hip-width apart, clasp your hands behind your back and straighten your elbows. Lean to the left, feeling a stretch in the upper right side of your back. Hold for 10 seconds before repeating on the other side.

When done regularly and correctly, these four stretches can help to ease post-concussion syndrome symptoms.

If you are still experiencing discomfort or other symptoms, be sure to consult your doctor for further advice.

Pencil Pushups

Some of the most common symptoms of post-concussion syndrome are lack of coordination, dizziness, and nausea.

These may make your recovery process a bit more complicated than you anticipated. With some pencil pushups, you can easily overcome these complications and get back to normal faster than ever before.

Pencil push ups are one of the best exercises to help improve your balance and coordination.

They are also straightforward to do, making them perfect for those who are just starting their post-concussion rehabilitation process.

Hold a pencil in each hand with your palms facing the floor to do a pencil push up.

Next, bend your elbows and slowly lower your body towards the floor until you are in a pushup position.

Hold this position for a few seconds, and slowly raise your body back to the starting position. Repeat these steps 10 times.

Ride a Stationary Bike

Riding a stationary bike is a great low-impact way to get your heart rate up if it was initially low and improve your overall fitness.

An improved heart rate means more blood gets pumped to the brain for proper functioning.

If you experience mild headaches as one of your post-concussion symptoms, riding a stationary bike can help ease the headaches.

Swimming

Swimming is an excellent exercise for those with post-concussion syndrome because it is low impact and allows you to move your body in many different ways.

It can help improve your balance and coordination, both of which may be affected after a concussion.

If you’re yet to learn effective swimming skills, you must go swimming with a swimming expert to prevent further injuries.

Be sure to consult with your doctor before starting any new exercise routine, and always listen to your body when determining how much activity is suitable for you.

Exercising regularly can speed up your healing process and help get you back to your best self in no time.