After TBI Gentle Posture Exercises for Recovery

Enhancing Recovery After Traumatic Brain Injury: Gentle Posture Exercises, Chiropractic Care, and Nurse Practitioner Guidance

Traumatic brain injury (TBI) affects millions of people every year from car accidents, falls, sports, or military service. After the initial medical crisis passes, many survivors deal with long-lasting problems like neck pain, poor posture, headaches, dizziness, and trouble keeping balance. These issues often come from the brain’s struggle to control muscles the way it used to, and from spine or neck injuries that happen at the same time as the brain injury.

The good news is that the body and brain can heal and re-learn with the right steps. Gentle posture exercises, integrative chiropractic care, and strong guidance from a nurse practitioner can work together to reduce pain, improve balance, and help people feel like themselves again. This complete guide explains simple, safe ways to start moving better and feeling stronger—even in the early weeks and months after a TBI.

Why Posture Gets Worse After a Traumatic Brain Injury

When the brain is injured, messages to the neck, back, and core muscles can slow down or become mixed up. At the same time, many TBIs happen with whiplash-type forces that stretch or jar the neck. The combination often leads to:

• Forward head posture (head sits too far forward)
• Rounded shoulders and upper back
• Tight neck and shoulder muscles
• Weak deep core and back muscles
• Poor balance and a feeling of being “off”

These changes add extra stress to the spine and can make headaches, fatigue, and dizziness worse (U.S. Department of Defense, 2020; Healthline, 2023a). Fixing posture early helps the brain heal faster because the body is no longer fighting against itself.

Safe Rules for All Exercises After TBI

Before starting any movement program:

• Get written clearance from your doctor or TBI team.
• Begin very slowly—5 to 10 minutes the first week.
• Stop right away if you feel new pain, dizziness, nausea, or a headache.
• Have someone nearby the first few times in case the balance is shaky.
• Breathe normally—do not hold your breath.
• Do exercises in a quiet room with adequate lighting.

Recommended Gentle Neck Stretches

Neck stretches are usually the first exercises cleared after mild or moderate TBI. They reduce muscle tension and help bring the head back over the shoulders.

• Chin Tucks (Double-Chin Exercise) Sit or stand tall. Gently pull your chin straight back (like making a double chin). Hold for 3–5 seconds, relax, and repeat 10 times. This type of stretch is the single best exercise for forward head posture (Back Intelligence, n.d.a; U.S. Department of Defense, 2020).
• Side Bends: Sit tall. Slowly drop one ear toward the same shoulder until you feel a stretch on the opposite side of the neck. Hold for 20–30 seconds, switch sides. Repeat 3 times on each side (Healix Therapy, n.d.; Achieve Brain & Spine, n.d.).
• Neck Rotation: Turn your head slowly to look over one shoulder, then the other. Only go as far as feels easy. Hold 3–5 seconds each way, and repeat 5–10 times (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 your head away from the anchored shoulder. Hold for 30 seconds, and switch sides (Flint Rehab, 2023a).

Core and Trunk Exercises Done Seated (Very Safe After TBI)

Seated core exercises build the “inner corset” that keeps the spine upright without the risk of falling.

• Seated Marching: Sit tall in a firm chair. Slowly lift one knee a few inches, hold for 2 seconds, and lower. Alternate legs. Do 10–20 marches. This wakes up the hip flexors and lower abs (Flint Rehab, 2023a; Illinois Department of Central Management Services, n.d.).
• Lateral Trunk Flexion (Side Bends): Sit tall, hands clasped in front or on hips. Slowly lean to one side, then return to the center. Do 10–15 slow reps in each direction. Strengthens the side muscles (obliques) that stop slouching (Flint Rehab, 2023a).
• Seated Trunk Extension: Sit forward on the chair. Let your upper body fold slightly forward, then use your back muscles to sit up tall again. Repeat 10–15 times. This strengthens the muscles that keep the upper back straight (Flint Rehab, 2023a; Healthline, 2023b).
• Seated Weight Shifts: Clasp hands in front. Shift weight side to side in the chair, lifting one hip slightly off the seat. Do 10 slow shifts each way. Great for early balance training (Flint Rehab, 2023a).

Easy Balance and Coordination Builders

Once neck and core exercises feel comfortable (usually 1–3 weeks), add gentle balance work.

• Standing Weight Shifts: Feet shoulder-width apart, hold onto a counter if needed. Shift weight fully onto one leg for 5–10 seconds, then the other. Do 5–10 times on each leg (Neofect, n.d.; Flint Rehab, 2023a).
• Ankle Sways Front-to-Back: Stand with your feet together (hold the counter if needed). Rock forward onto toes, then back onto heels. Repeat 10–15 times slowly. This exercise trains the brain to control small movements (Neofect, n.d.).
• Modified Cat-Cow in Chair: Sit tall. On inhale, gently arch your back and look up. On exhale, round your back and tuck your chin. Flow slowly for 8–10 breaths. Excellent for spine mobility and breathing control (Flint Rehab, 2023c).

Gentle Yoga Poses That Help Posture and Calm the Brain

Yoga is low-impact and combines stretching, strength, and mindful breathing—perfect after TBI.

• Seated Child’s Pose Variation – Fold forward over your lap, arms resting on thighs or floor. Breathe deeply for 1 minute.
• Seated Mountain Pose with Arm Raises – Sit tall, inhale arms overhead, and exhale arms down. Repeat 10 times.
• Thoracic Extension Over Chair Back – Sit facing away from the chair back, place your hands behind your head, and gently lean back over the chair edge to open your chest. (Flint Rehab, 2023c).

How Integrative Chiropractic Care Helps TBI Recovery

Many people are surprised to learn that gentle chiropractic care is safe and helpful after TBI. Chiropractors trained in brain-injury care use very light techniques.

Benefits include:

• Correcting upper-neck misalignments that affect blood flow to the brain
• Reducing muscle spasms and headaches
• Restoring normal nerve signals from the spine to the brain
• Improving balance and coordination by calming overactive reflexes (Calibration Mansfield, n.d.; Northwest Florida Physicians Group, n.d.; Pinnacle Health Chiropractic, n.d.)

Dr. Alexander Jimenez, DC, APRN, FNP-BC, a chiropractor and family nurse practitioner who treats hundreds of TBI patients, explains, “The upper neck is the gateway between the brain and body. Even tiny shifts from impact can block normal flow. Gentle adjustments, soft-tissue work, and specific home exercises restore that flow and speed healing” (Jimenez, 2025a, 2025b).

Common chiropractic tools used after TBI:

• Instrument-assisted adjustments (very light force)
• Cranial-sacral therapy
• Myofascial release for tight neck muscles
• Low-force spinal mobilization (Aurora Chiropractic, n.d.; HML Functional Care, n.d.)

Patients often notice clearer thinking, fewer headaches, and better sleep within the first few visits when adjustments are combined with the posture exercises above (Pinnacle Health Chiropractic, n.d.).

The Important Role of Nurse Practitioners in TBI Recovery

Nurse practitioners (NPs) are often the primary point of contact for ongoing TBI care. They:

• Watch for warning signs of worsening injury (increased swelling, seizures, etc.)
• Adjust medications for pain, sleep, or mood
• Order and review imaging or lab tests
• Teach patients and families about symptoms and home care
• Coordinate physical therapy, occupational therapy, speech therapy, and chiropractic visits
• Help families understand the recovery timeline (Ackerman et al., 2012; Mayo Clinic, 2023; Nursing Center, 2023)

Dr. Jimenez, who also holds advanced practice nursing credentials, stresses that effective communication between the NP, chiropractor, and therapists leads to the fastest and safest recovery (Jimenez, 2025b).

Sample 4-Week Beginner Recovery Plan (After Medical Clearance)

Week 1–2 (5–10 minutes daily)

• Chin tucks – 3 sets of 10
• Seated marching – 2 sets of 10 each leg
• Seated side bends – 2 sets of 10 each side
• Deep breathing for 2 minutes

Week 3–4 (10–15 minutes daily)

• Add neck side bends and rotations
• Add seated trunk extensions
• Add seated cat-cow flows
• Gentle 5-minute walk (if cleared)

After Week 4

• Begin standing weight shifts
• Schedule a gentle chiropractic evaluation
• Weekly check-in with nurse practitioner

Long-Term Tips to Keep Good Posture and Prevent Setbacks

• Set phone reminders every hour to do 5 chin tucks
• Use a lumbar roll or a small pillow when sitting for long periods
• Keep the computer screen at eye level
• Sleep with only one thin pillow to keep the neck neutral
• Continue 10–15 minutes of daily posture exercises for life
• Return to chiropractic care every 4–12 weeks for maintenance (Tigard Chiropractic Auto Injury, n.d.; Back Intelligence, n.d.a)

Final Thoughts

Recovery from traumatic brain injury is a journey, not a race. Gentle posture exercises, integrative chiropractic care, and regular guidance from a nurse practitioner give the brain and body the best chance to heal together. Thousands of survivors have returned to work, sports, and family life by starting with the simple moves explained here and building slowly under professional care.

Every small improvement—less neck pain, standing a little taller, walking without dizziness—adds up to big changes over months and years. With patience, the right team, and daily gentle movement, a stronger, more balanced life after TBI is absolutely possible.

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References

Ackerman, L. L., Folan, J., & Krahulik, N. (2012). Neurotrauma—The role of the nurse practitioner in traumatic brain injury. The Journal for Nurse Practitioners, 8(2), 99–105. www.npjournal.org/article/S1555-4155(11)00482-X/abstract

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

Aurora Chiropractic. (n.d.). Chiropractic care for head injuries. aurora-chiropractic.com/chiropractic-care-for-head-injuries/

Back Intelligence. (n.d.a). How to fix forward head posture. backintelligence.com/how-to-fix-forward-head-posture/

Calibration Mansfield. (n.d.). Integrative chiropractic care for traumatic brain injuries. calibrationmansfield.com/how-can-integrative-chiropractic-care-help-with-traumatic-brain-injuries/

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

Flint Rehab. (2023c). 9 best yoga poses for brain injury patients. www.flintrehab.com/yoga-poses-for-brain-injury/

Healthline. (2023a). Forward head posture. www.healthline.com/health/bone-health/forward-head-posture

Healthline. (2023b). Kyphosis exercises. www.healthline.com/health/exercise-fitness/kyphosis-exercises

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

HML Functional Care. (n.d.). Chiropractic neurology supports brain healing. hmlfunctionalcare.com/how-chiropractic-neurology-supports-brain-healing/

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

Jimenez, A. (2025a). Dr. Alexander Jimenez – Injury care. dralexjimenez.com/

Jimenez, A. (2025b). LinkedIn clinical observations. www.linkedin.com/in/dralexjimenez/

Mayo Clinic. (2023). Traumatic brain injury – Diagnosis & treatment. www.mayoclinic.org/diseases-conditions/traumatic-brain-injury/diagnosis-treatment/drc-20378561

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

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

Nursing Center. (2023). Role of the nurse practitioner in traumatic brain injury. 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. www.pinnaclehealthchiro.com/blog/six-ways-chiropractic-care-supports-healing-after-tbi

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