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Exercise handout — move better, feel better.
Sidelying Cervical Rotation
Practice neck rotation while lying on your side. Gravity-assisted position for gentle mobility.
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
Home Options
- 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 right side
- Support head with pillow at comfortable height
- Knees bent, top arm resting in front
No image for this step. Follow the written instruction.
Step 1 of 5
Slowly rotate head to look toward ceiling
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 looking forward
No image for this step. Follow the written instruction.
Step 4 of 5
Repeat for prescribed reps
No image for this step. Follow the written instruction.
Step 5 of 5
Switch to other side
Breathing
- Exhale as you rotate
- Inhale on return
Form Cues
- Slow and gentle
- Pillow supports head
- Stay relaxed
- Breathe normally
Common Mistakes to Avoid
- Pillow too high or low
- Moving too fast
- Forcing range
- Not doing both sides
Safety Information
Very gentle. Good for acute neck pain.
Progressions
Add brief pause at end range.
Regressions
Smaller range. More support.
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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.