Neck-SMR
Neck-SMR is a soft-tissue preparation - posterior neck muscles exercise involving Neck muscles. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Neck muscles
- Secondary muscles
- Upper trapezius, Levator scapulae
- Exercise type
- Soft-tissue preparation - posterior neck muscles
Exercise technique
- Sit
Sit upright with your head supported and comfortable.
- Tool
Control a light handheld muscle roller with both hands.
- Placement
Place the roller over the muscle beside the midline at the back of your neck.
- Pressure
Use only light hand pressure and do not lean your head onto the tool.
- Passes
Make small, slow passes from the upper neck toward the shoulder line.
- Boundaries
Avoid the front and front-side of the neck and any bony prominences.
- Finish
Lift the roller away, relax your head in neutral and treat the muscle on the other rear side with the same light pressure.
Key technique points
- Do not press directly on the neck vertebrae.
- Keep pressure very light.
- Stay away from the throat and front-side of the neck.
- Keep your head still and comfortable.
- Use short passes.
- Stop if you feel dizzy or numb.
Common mistakes
Pressure on the front of the neck
Do not move the roller onto the area containing the throat and blood vessels.
Pressing on bone
Do not use spinal prominences as pressure points.
Using body weight
Do not press your neck onto a roller on the floor.
Heavy pressure
Do not turn light muscle passes into deep pressure.
Turning the head
Do not force your neck to rotate while the roller is against it.
Fast rubbing
Do not make uncontrolled back-and-forth passes over this sensitive area.
Frequently asked questions
Neck-SMR: why is “Pressure on the front of the neck” a mistake?
Do not move the roller onto the area containing the throat and blood vessels.
Neck-SMR: why is “Pressing on bone” a mistake?
Do not use spinal prominences as pressure points.
Neck-SMR: why is “Using body weight” a mistake?
Do not press your neck onto a roller on the floor.
Neck-SMR: why is “Heavy pressure” a mistake?
Do not turn light muscle passes into deep pressure.
Neck-SMR: why is “Turning the head” a mistake?
Do not force your neck to rotate while the roller is against it.
Neck-SMR: why is “Fast rubbing” a mistake?
Do not make uncontrolled back-and-forth passes over this sensitive area.
What should I focus on when doing Neck-SMR?
Do not press directly on the neck vertebrae. Keep pressure very light. Stay away from the throat and front-side of the neck. Keep your head still and comfortable. Use short passes. Stop if you feel dizzy or numb.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.