Weighted Neck Side Flexions

This is an instructional video to correctly demonstrate Weighted Neck Side Flexions

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

  1. This exercise works your neck
  2. Like any exercise this should be pain free or shouldn’t increase existing pain levels, during, after and the next day.
  3. It is normal to feel some delayed onset muscle soreness between 48-72 hours but this should be manageable
  4. With good neck posture, lying on your side on the floor
  5. Hold a weight plate onto the side of your head with a towel or cushion in between for comfort.
  6. Next slightly tuck your chin in and slowly lower your head down towards the floor and slowly back up.
  7. Repeat for the other side.
  8. For strength you need to perform 6-10 reps to failure and perform 3-5 sets.
  9. For endurance you need to perform 15-25 reps to failure and perform 3-5 sets.
  10. Rests need to be at least 3 minutes between sets for strength and no more than 30 seconds if you are doing the exercise for endurance
  11. You should aim to perform this session 2 to 3 times per week.
  12. Strength takes time to establish so be patient as it could takes several weeks to achieve improvements.

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Online Physiotherapy

Put simply this is Physio done via either telephone or video over the internet. Skype and facetime are examples of this.

Contrary to popular belief online physiotherapy can be very effective and it can help the same injuries that face to face physio can help. I have helped many people with injuries such as disc prolapses, tennis elbow, neck pain and much more).