Recovery
Neck Recovery
Structured rehabilitation, exercises, mobility, recovery timelines and prevention for the neck — all in one place.
Take-Home Guides
1Recovery Plans
6Acute Wry Neck (Locked Neck)
A wry neck is a sudden, painful neck spasm that can leave your head tilted. Learn why it happens, how long it lasts, and how to get moving again.
View recovery plan →Injury · IA-NEC-INJ-001Cervical Radiculopathy (Pinched Nerve in the Neck)
A pinched nerve in the neck can send pain, numbness or tingling into the arm and hand. Learn the pattern, why most cases improve, and the red flags.
View recovery plan →Injury · IA-NEC-INJ-002Cervical Spondylosis
Cervical spondylosis is the age-related change in the neck's discs and joints. Learn why scan changes do not match pain, and what helps.
View recovery plan →Injury · IA-NEC-INJ-003Neck Strain
Neck strain and whiplash are common after awkward movements and car impacts. Learn the typical pattern, why early movement helps, and the red flags.
View recovery plan →Injury · IA-NEC-INJ-005Thoracic Outlet Syndrome
Thoracic outlet syndrome can cause arm and hand numbness, tingling or weakness. Learn the typical pattern, how it is diagnosed, and what treatment helps.
View recovery plan →Injury · IA-NEC-INJ-006Whiplash (Whiplash-Associated Disorder)
Whiplash is a common neck injury after a car crash, fall or impact. Learn the typical pattern, why early movement beats rest, and the red flags to watch for.
View recovery plan →Rehabilitation Guides
1Exercises
6Chin Tucks
Learn how to do the chin tuck exercise for deep neck flexor strength and neck conditioning, including form cues, easier versions and progressions.
Read guide →Exercises · IA-NEC-EXE-005Levator Scapulae Stretch
Learn a gentle seated levator-scapulae stretch aimed toward the back and side of the neck.
Read guide →Exercises · IA-NEC-EXE-002Neck Isometrics
Learn isometric neck exercises — pushing the head against gentle resistance without movement — for neck pain and whiplash recovery.
Read guide →Exercises · IA-NEC-EXE-003Neck Rotation
Learn a gentle seated neck rotation exercise to practise comfortable left and right cervical movement.
Read guide →Exercises · IA-NEC-EXE-004Neck Side Bending
Learn gentle neck side bending to practise comfortable cervical mobility without lifting or turning the shoulders.
Read guide →Exercises · IA-NEC-EXE-006Upper Trapezius Stretch
Learn a gentle seated upper-trapezius stretch for the side of the neck and upper shoulder.
Read guide →Mobility & Stretching
3Levator Scapulae Stretch
Learn the levator scapulae stretch for a tight neck where it meets the shoulder, with step-by-step instructions and safer alternatives.
Read guide →Stretches · IA-NEC-STR-002Neck Rotation Stretch
Learn the neck rotation stretch for stiffness when turning your head, with step-by-step instructions and when to stop.
Read guide →Stretches · IA-NEC-STR-003Upper Trapezius Stretch
Learn the upper trapezius stretch for a tight neck and shoulder, with hold times, easier versions and when to stop.
Read guide →Recovery Timelines
1Prevention
1These resources provide general education, not a diagnosis or personalised treatment plan. A recent major injury, deformity, substantial weakness, worsening neurological symptoms or inability to use the affected area should be assessed.