Beginner exercise
Neck-SMR
Also called Handheld Neck Self-Massage
Technique
How to perform Neck-SMR
- Remain upright and hold a handheld massage roller stick, or a smooth round dowel, with both hands.
- Place the tool lightly against the muscles at the back of the neck, offset from the bony midline.
- Control the pressure entirely with your hands; do not lie on the tool or load it with your bodyweight.
- Move it slowly over a short area of posterior-neck muscle rather than pressing on the spine, throat or sides of the neck.
- Release the pressure before repositioning to the other posterior side.
Programming relevance
Muscles involved
MuscleScoreRole