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Neck · Strengthening

Lateral plank with cervical support

Lateral plank with cervical support, 3 sets, hold 20 seconds per side

Illustration of the Lateral plank with cervical support exercise

Listen to the instructions

How to do the exercise

Sets: 3

Duration: 20 seconds per side

Description: Lie on your side, support yourself on an forearm or hand, keeping your head supported and aligned with the rest of your body. Maintain the body straight from the neck to the feet, lifting the pelvis without letting it sag. Hold this position for 20 seconds, then switch sides.

Tips: Ensure the pelvis does not drop and keep the head well aligned to protect the cervical region. Breathe calmly and lightly contract the abdominal muscles to stabilize the trunk.

Progression: Once you master the position, gradually increase the hold time by 5 seconds or add a slight elevation of the upper leg to intensify the exercise.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
none, mat
Starting position
Lying on the side, support on forearm or hand, head supported
Clinical goal
Muscle strengthening of the cervical region and trunk stabilization
Also known as
side plank with neck support, lateral support exercise, cervical stabilization plank

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.