Lateroflexion neck over bench

Purpose of the exercise

Aims to strengthen the lateral neck muscles (including scalenii and parts of the upper trapezius), focusing on active control and stability of the cervical spine. Supports postural stability of the head and neck and contributes to load capacity in daily activities and sports.

Supplies

• Exercise or treatment couch

• Possibly towel or small support for comfort

• Flat and stable setup

Starting position

1. Lie on the sofa in side position

2. Position the body stably on the bench

3. Let the head hang relaxed over the edge

4. Lower arm lies comfortably under or in front of the body

5. Shoulders relaxed

6. Neck in neutral starting position

Implementation

1. Start with the head pointing slightly sideways downwards

2. Raise the head in a controlled manner towards the middle position

3. Bend the neck sideways to neutral or slight lateroflexion

4. Move without momentum or jerks

5. Maintain control over the entire movement

6. Lower the head back slowly and in a controlled manner

7. Maintain relaxation in shoulders and upper back

8. Change of sides after completion

Points of interest

✓ Move calmly and in a controlled manner
✓ Keep shoulders relaxed
✓ Move within a pain-free range
✓ Focus on control and stability
✓ Breathe calmly during the movement

✗ Forcing the movement
✗ Jerky implementation
✗ Torso movement or rotation
✗ Execution too fast
✗ Ignoring pain in neck or head

When this exercise?

Lateroflexion neck with the head over the bench is used to improve the strength and control of the lateral neck muscles, for example in posture-related neck pain, asymmetry in neck loading or reduced neck stability. The exercise can be part of rehabilitation and preventive training to gradually build up the load capacity of the neck.

As the exercise uses gravity as resistance, careful execution is essential. The exercise is less suitable for acute neck pain, dizziness or neurological symptoms. Application and progression should always take place in consultation with a physiotherapist or other qualified professional to ensure that the exercise is safe and tailored to individual load capacity, symptoms and recovery status.