Neck-SMR
How to do the Neck-SMR with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Neck
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Other
How to do the Neck-SMR
- 1
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.
- 2
Starting at the top of your neck, slowly roll down the muscles of your neck, pausing at points of tension for 10-30 seconds.
Log it, see it on your body.
Every Neck-SMR set you log feeds Ascend's anatomy heatmap — so your neck volume is visible at a glance — and counts toward your bodyweight-strength tier.
More neck exercises
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