I have pulled my neck while sparring for the second time in exactly the same place by taking exactly the same blow, its at the back on one side.

Have you any recommendations for stretches before training or ways to strengthen it up, should i also see someone to maybe get a knot out (if you think theres one there from before)?

hi phil, sorry for being so late, missed this due to being so busy. best way to stop yourself from pulling your neck muscles during sparring is to strengthen them. an easy and safe way to do is with a theraband. wrap a theraband around the back of your neck, pulling the two ends out in front of your face. the two ends should be pulled u towards the ceiling at an angle of about 110 degrees. this will create resistance at the back of your head. then do reps of looking up at the ceiling against the resistance of the band for as many reps as you can, 3 to 4 sets.
also stretch your scalenes and sternocleidomastoids. pictures and explanations of these exercises should be easily available on the web

Thanks, on the contrary i really appreciate the reply.

i saw a physio today and he said i had simply pulled the joints the first time and did not let it heal properly, no major and will be back in a jiffy (well one week)