Interviewer: Today we are talking with Sebastian Brosche, founder of Yoga for BJJ. Sebastian, you herniated C5-C6 from a stack. How did that happen?

Sebastian: I let someone stack me. In BJJ, stacking is when your opponent drives your legs over your head, compressing your cervical spine into the mat. I was young and stubborn. I thought I could tough it out. I felt a pop, then numbness down my arm. The MRI showed a herniated disc at C5-C6. That was the wake-up call.

Interviewer: How common is neck injury in BJJ?

Sebastian: More common than people admit. The neck is the most vulnerable joint in grappling and the least protected. Every stack, every guillotine, every crank loads the cervical spine. Most BJJ players have some degree of neck dysfunction: tightness, limited rotation, forward head posture. They just do not notice until it becomes pain.

Interviewer: What is your protection protocol?

Sebastian: Three layers. Prevention. Strengthening. And knowing when to tap.

Interviewer: Prevention.

Sebastian: Do not get stacked. I know that sounds obvious, but ego prevents people from tapping to pressure. If your opponent stacks you, tap and restart. It is not worth a herniated disc. Also, develop an early guard recovery game. The longer you stay in vulnerable positions, the more likely you are to get stacked or cranked.

Interviewer: Strengthening.

Sebastian: The deep neck flexors. These small muscles at the front of your cervical spine stabilize your head. Most people have weak deep neck flexors and overactive sternocleidomastoid muscles. The fix: lie on your back, tuck your chin gently, lift your head 1 centimeter, hold 10 seconds. 10 reps. It looks like nothing. But it builds the foundation of neck stability.

Interviewer: What about mobility?

Sebastian: Gentle range of motion. Chin tucks. Slow head turns side to side. Nods up and down. No forcing. No cracking. The cervical spine is delicate. Mobility work should feel like maintenance, not stretching. I do 5 minutes every morning.

Interviewer: When to tap.

Sebastian: Tap early to neck cranks and guillotines. Not when it hurts. When you feel pressure. The line between pressure and injury is thin in the neck. If someone has your head twisted and you are resisting with your neck muscles, you are already in danger. Tap, learn the defense, and try again.

Interviewer: What about returning after a neck injury?

Sebastian: Gradual. Start with drilling only, no rolling. Add positional sparring after 2 weeks. Add light rolling after 4 weeks. Avoid inversions, stacks, and guillotines for 3 months. Strengthen your deep neck flexors daily. And get clearance from a healthcare provider. Neck injuries are not something to self-diagnose.

Interviewer: Any final advice?

Sebastian: Your neck holds your head up and protects your spinal cord. Treat it with respect. Do not let ego put you in compromised positions. Strengthen the small muscles that support it. And tap early. The mats will still be there tomorrow.

Interviewer: Where can people find your neck protocol?

Sebastian: I recorded a free neck health guide. The exact strengthening and mobility protocol I use to protect my cervical spine. Link is below.

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About the Author:

Sebastian Brosche is a BJJ black belt and yoga instructor who reversed his own herniated discs after doctors said he needed surgery. He founded [Yoga for BJJ](https://yogaforbjj.net) and has produced 600+ videos helping grapplers stay on the mats without chronic pain. [Get his free neck health guide here](https://network.yogaforbjj.net/injury-ebook).

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*This article is based on personal experience and anatomical research. It is not medical advice. Consult a healthcare provider for your specific condition.*