How to do the Neck-SMR
- 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.
Muscles worked
| Role | Muscles |
|---|---|
| Primary | neck |
| Equipment | other equipment |
| Difficulty | intermediate |
No other equipment? Train the same muscles with these
Ordered by how likely you are to own the 4 options.
Easier than the Neck-SMR
Same movement pattern, lower entry difficulty — work up from here.
Common questions
What muscles does the Neck-SMR work?
The Neck-SMR primarily works the neck. Chin To Chest Stretch, Side Neck Stretch, and Isometric Neck Exercise - Front And Back train the same muscle, across 2 equipment types.
What equipment do you need for the Neck-SMR?
The Right Equipment. Without the right equipment, Chin To Chest Stretch, Side Neck Stretch, and Isometric Neck Exercise - Front And Back train the same muscle, and 4 of the catalogue's options for this muscle need no equipment.
Is the Neck-SMR suitable for beginners?
It is rated intermediate. Start with Chin To Chest Stretch, Side Neck Stretch, and Isometric Neck Exercise - Front And Back and work up.
Similar exercises
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