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
,
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.
Where the Neck-SMR fits
The Neck-SMR shows up in training built around a specific goal. See how it fits:
More neck exercises
Neck-SMR: common questions
What muscles does the Neck-SMR work?
The Neck-SMR primarily works the Neck.
Is the Neck-SMR suitable for beginners?
The Neck-SMR is an intermediate-level exercise. It's best once you've built a base of general strength and movement control, beginners can work up to it.
How do I do the Neck-SMR with correct form?
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. Follow the full step-by-step above for the complete movement.
Log your Neck-SMR sets, free.
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