Recovery plan

Neck 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.

Read the full injury guide Neck recovery

A usable progression

Move forward when the current stage is tolerable.

This is a general education framework, not a personal prescription. The injury, treatment, symptoms, and demands of your activity can all change the pace.

Settle

Goal: Protect the area and reduce the most provocative load.
Do: Use comfortable daily movement where appropriate and follow any protection or restrictions from your clinician.
Avoid: Avoid repeatedly testing sharp pain, forcing range, or returning to demanding activity because symptoms briefly improve.
Progress when: Daily tasks are becoming easier and symptoms are not escalating after ordinary activity.

Restore

Goal: Rebuild comfortable movement and basic function.
Do: Work through the exercises and mobility guidance linked below, starting with a tolerable range and dose.
Avoid: Avoid adding several new exercises, heavier loads, or longer sessions at the same time.
Progress when: Movement is more comfortable, swelling or irritability is settling, and basic use is improving.

Strengthen

Goal: Build capacity for the loads your work, training, or sport requires.
Do: Progress resistance, repetitions, range, or time gradually—one meaningful change at a time.
Avoid: Avoid using pain-free rest alone as proof that the tissue is ready for full demand.
Progress when: The area tolerates progressively harder sessions without a marked next-day flare.

Return

Goal: Reintroduce the specific activity with control and confidence.
Do: Start with a reduced version of the task, then build duration, load, speed, and complexity separately.
Avoid: Avoid jumping from rehabilitation exercises straight to full training, competition, or heavy work.
Progress when: You can repeat the demands of your activity with stable symptoms, useful strength, and no loss of function.

Rehabilitation Guides

Rehabilitation · IA-NEC-REH-001

General Neck Loading Principles

Learn how to adjust neck load, movement and exercise volume, judge your symptom response, and know when neck pain needs assessment.

Read guide →

Exercises

Exercises · IA-NEC-EXE-001

Chin 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-005

Levator Scapulae Stretch

Learn a gentle seated levator-scapulae stretch aimed toward the back and side of the neck.

Read guide →Exercises · IA-NEC-EXE-002

Neck 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-003

Neck Rotation

Learn a gentle seated neck rotation exercise to practise comfortable left and right cervical movement.

Read guide →Exercises · IA-NEC-EXE-004

Neck Side Bending

Learn gentle neck side bending to practise comfortable cervical mobility without lifting or turning the shoulders.

Read guide →Exercises · IA-NEC-EXE-006

Upper Trapezius Stretch

Learn a gentle seated upper-trapezius stretch for the side of the neck and upper shoulder.

Read guide →

Mobility & Stretching

Stretches · IA-NEC-STR-001

Levator 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-002

Neck 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-003

Upper 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 guidance needs context.

These 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.