neck · intermediate · mat

Side-Lying Neck Lift

lateral neck flexorsneck strengthhead control

0.0s / 5.8s

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Scalenes / Lateral Flexors

10%

Deep Neck Flexors

10%

Cervical Erectors

8%

Scalenes / Lateral Flexors 10% · Deep Neck Flexors 10% — deep, not shown on the figure

Sets

2–3

Reps

8–12 each side

Hold

1–2 sec at the top

Rest

45 sec

A gravity-loaded progression from isometric side-bend work — commonly used late in whiplash and postural-neck rehab.