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Neck (cervical): returning to sport step by step

Stiffness or pain in the neck, sometimes up to the shoulder or head, aggravated by turning the head or after a prolonged position.

Neck and upper back

Why it happens

Prolonged postures, stress-related tension, swimming or cycling with the head extended, sudden movement.

Coming back in four stages

  1. 1

    Gentle neck mobility within the pain-free range, easy walking.

  2. 2

    Strengthening of the neck and upper back prescribed or approved by your physiotherapist.

  3. 3

    Easy cycling in an upright position, slow swimming with alternate breathing, no sudden movements.

  4. 4

    Gradual return to your usual sport, contact or impact sports last.

Move on to the next stage after 2 sessions in a row with discomfort of 2 out of 10 or less and no pain the next day. Each stage usually lasts 1 to 2 weeks, depending on your healthcare professional’s advice. For the neck, turn your head both ways the next day: if the range decreases or tingling appears in the arm, stay at this stage and get checked.

Movements to postpone

  • contacts from stage 4
  • rotations du tronc from stage 4
  • gestes au-dessus de la tête from stage 3

Strengthening exercises

  • 12

    Chin tuck

    from stage 1 of the plan

    Lying on your back, gently tuck the chin as if making a double chin, hold 5 seconds, relax.

    To start: 10 holds of 5 seconds, once or twice a day.

    Variations, mistakes and progression
    Easier
    3-second holds, a rolled towel under the neck.
    Harder
    10-second holds, then head lifted slightly off the floor.
    Common mistakes
    • Lifting the head instead of tucking the chin.
    • Clenching the jaw.
    Moving on
    When 10 × 10 seconds is easy with no tension at the front of the neck.

  • Neck isometrics

    from stage 1 of the plan

    Hand against the forehead, then against the side of the head: push gently without moving, 5 seconds, in each direction.

    To start: 5 pushes of 5 seconds in each direction, once a day.

    Variations, mistakes and progression
    Easier
    Push very gently, at 20% of your strength.
    Harder
    10-second holds, a little more force.
    Common mistakes
    • Letting the head move.
    • Shrugging the shoulders.
    Moving on
    When 10 seconds in each direction is pain-free.
  • 12

    Scapular retraction (band row)

    from stage 2 of the plan

    Band anchored in front of you, pull the elbows back bringing the shoulder blades together, return over 3 seconds.

    To start: 3 sets of 12, 3 seconds back, every other day.

    Variations, mistakes and progression
    Easier
    No band, just bring the shoulder blades together.
    Harder
    Stronger band, with a 2-second hold at the back.
    Common mistakes
    • Shrugging the shoulders to the ears.
    • Pulling with the hands rather than the shoulder blades.
    Moving on
    When 3 × 15 with a medium band is easy.
  • 12

    Wall slide

    from stage 3 of the plan

    Forearms against the wall, slide them upwards pressing gently, shoulder blades moving, in a pain-free range.

    To start: 2 sets of 10, slowly, once a day.

    Variations, mistakes and progression
    Easier
    Go less high, in the pain-free zone.
    Harder
    With a band around the wrists, pushing outwards.
    Common mistakes
    • Shrugging the shoulders on the way up.
    • Arching the back to go higher.
    Moving on
    When you can reach up with straight arms, pain-free and without shrugging.
  • 12

    Prone Y raise

    from stage 4 of the plan

    Lying face down, arms in a Y, lift them a few centimetres, thumbs up, hold 2 seconds.

    To start: 3 sets of 10, 2 seconds at the top, every other day.

    Variations, mistakes and progression
    Easier
    Arms in a T, or one arm at a time.
    Harder
    With a small water bottle in each hand.
    Common mistakes
    • Lifting the head and arching the neck.
    • Going too high at the cost of a pinch in the shoulder.
    Moving on
    When 3 × 12 is easy with a small weight.

The doses are starting points. Stay at 2 out of 10 discomfort at most, during and the next day; otherwise switch to the easier version or go back to the previous exercise.

When to stop and see a professional

Pain after a blow or a fall, tingling, loss of strength in an arm, unusual severe headaches or vision problems: see a doctor urgently.

Rehab’s advice

No sudden movements or prolonged head positions at first. Alternate postures and resume without contact.

What the Rehab plan does for this injury

The plan starts at 35% of your previous training volume and builds up to 85%, with a consolidation week every three weeks. If your discomfort reaches 4 out of 10, it stops and refers you to your doctor or physiotherapist.

In which sport?

General information, currently being reviewed by healthcare professionals. It replaces neither a diagnosis nor the advice of your doctor or physiotherapist.