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StretchingintermediateOther

Neck-SMR

Primary
Neck
Equipment
Other
Level
intermediate

Neck-SMR demonstration

Neck-SMR, starting position
Neck-SMR, starting position
Neck-SMR, finishing position
Neck-SMR, finishing position

How to Perform

  1. 1Using 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.
  2. 2Starting at the top of your neck, slowly roll down the muscles of your neck, pausing at points of tension for 10-30 seconds.

Video Tutorial

Tips & Common Mistakes

  • •Focus on controlled movements rather than speed or momentum
  • •Maintain proper breathing - exhale during the exertion phase
  • •Start with lighter weight to master the form before progressing

Muscles Worked

Front
Back
Neck

Exercise Details

Category
Stretching
Force
static
Mechanic
N/A
Level
intermediate

Exercise Variations

At Home
Home workout modifications
Alternatives
Similar exercises
For Beginners
Easier modifications
Without Weights
Bodyweight options

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Frequently Asked Questions

What muscles does Neck-SMR work?

Neck-SMR primarily targets the Neck.

What equipment do I need for Neck-SMR?

Neck-SMR requires Other.

Is Neck-SMR suitable for beginners?

Neck-SMR is classified as intermediate level. Beginners should master foundational movements first.

Alternatives to Neck-SMR

Substitute any of these when the equipment is taken or unavailable. They train the same primary muscles.

Chin To Chest Stretch

Neck

View exercise

Side Neck Stretch

Neck

View exercise