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Exercise handout — move better, feel better.
Supine Neck Rotation
Practice neck rotation while lying down to eliminate gravity and reduce strain. Good for acute neck pain.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
none
Home Options
- bodyweight
- pillow or cushion
Dosage
2
Sets
8
Reps / Time
30 sec
Rest
3 seconds each way
Tempo
Step-by-Step Guide
Set up
- Lie on your back with knees bent
- Small pillow under head is optional
- Arms relaxed at sides
No image for this step. Follow the written instruction.
Step 1 of 5
Slowly turn your head to look to the left
No image for this step. Follow the written instruction.
Step 2 of 5
Go only as far as comfortable
No image for this step. Follow the written instruction.
Step 3 of 5
Return to center
No image for this step. Follow the written instruction.
Step 4 of 5
Turn to look to the right
No image for this step. Follow the written instruction.
Step 5 of 5
Continue alternating sides
Breathing
- Exhale as you turn
- Inhale at center
Form Cues
- Move slowly
- Keep relaxed
- No forcing
- Breathe normally
Common Mistakes to Avoid
- Moving too fast
- Forcing range
- Lifting head while turning
- Holding breath
Safety Information
Stop if dizziness occurs. Very gentle for acute pain.
Progressions
Add small pause at end range.
Regressions
Smaller range. Even slower.
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.