Neck-SMR

Also called neck foam roll, neck roller and neck self-massage.

Works

Neck

Equipment

Other kit

Level

Intermediate

Type

Isolation

How to do it

Setup. 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.

1. Starting at the top of your neck, slowly roll down the muscles of your neck, pausing at points of tension for 10-30 seconds.

Cues

• Roller angled off the spine.
• Roll slowly from top to bottom.
• Pause on tight spots 10-30 seconds.
• Use light pressure only.

Common mistakes

• Rolling directly on the spine.
• Pressing too hard.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

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