Neck-SMR

Instructions

Using a muscle roller or a rolling pin, place the roller behind your head and against your neck. Make sure that you do not place the roller directly against the spine, but turned slightly so that the roller is pressed against the muscles to either side of the spine. This will be your starting position.
Starting at the top of your neck, slowly roll down the muscles of your neck, pausing at points of tension for 10-30 seconds.

Frequently asked questions

What muscles does the Neck-SMR work?

Neck-SMR primarily targets the Neck. This makes it an effective stretching exercise for building neck development.

What equipment do I need for the Neck-SMR?

You will need an other to perform the Neck-SMR. Make sure the equipment is set up properly and at the appropriate weight before starting.

Is the Neck-SMR suitable for beginners?

The Neck-SMR is an intermediate exercise. You should have a solid foundation of basic stretching movements before attempting it. If you're new to training, start with simpler variations and progress to this exercise as your form and strength improve.

How many sets and reps should I do for the Neck-SMR?

Hold the Neck-SMR for 20-30 seconds per side, repeating 2-3 times. Stretch after your workout or on rest days when your muscles are warm. Never bounce or force a stretch past your comfortable range of motion.

What are good alternatives to the Neck-SMR?

Good alternatives include the Chin To Chest Stretch, Isometric Neck Exercise - Front And Back, Isometric Neck Exercise - Sides. These exercises target similar muscle groups (Neck) and can be substituted based on available equipment or training preference.

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