Neck-SMR
An intermediate mobility exercise that works the neck.
Starting position
End position
How to Do 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
Alternatives to Neck-SMR
2 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Side Neck Stretch
A beginner isolation mobility exercise that works the neck.
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2
Chin To Chest Stretch
A beginner mobility exercise that works the neck.
Frequently Asked Questions
What muscles do neck-smr work?
Neck-SMR primarily works the neck.
What equipment do I need for neck-smr?
The source dataset does not record equipment for neck-smr. Check the instructions above before you set up.
Neck-SMR: is it suitable for beginners?
Neck-SMR is rated intermediate. Movements that assume you already own the basic pattern and are ready to load it.
What can I do instead of neck-smr?
Side Neck Stretch, Chin To Chest Stretch train the same primary muscles and are listed with alternatives above.
How do I log neck-smr in Fitnit?
As time held rather than reps. Fitnit records the seconds and credits them to the neck on your body map, so you can see which muscles you train hard and never stretch.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
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