HELP - Recurring muscle pull

Years ago I pull a neck muscle pretty severely.
Somewhere in my traps, below my shoulder and closer
to my spine.   Hurts to move my head in any direction.

Recently, I've been getting reinjured in the same way
much too often.   Feel like a cripple for about a week every
time I do it.

Need advice on the best way to heal, and then on PREVENTION.

Planning on lots of rest and ibuprofen for now.
Then going to slowly build up my back and traps with
some weight lifting and stretching.

Thoughts? Comments?



SG