Neck-SMR

An intermediate stretch for the neck.

Movement guide

Neck-SMR

Demand · source-assignedMedium (unreviewed)

Equipment requiredOther / check instructions

Muscle focusNeck

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

Side Neck Stretch demonstrated on the 3D figure

3D demoSide Neck StretchBeginner · Other / check instructions

Similar move, beginner grade.

This move

3D demoNeck-SMRIntermediate · Other / check instructions

Intermediate grade (source-assigned).

Harder option

No harder option is listed yet. Add load, slow the lowering or add reps.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

Loading movement options…

What it works

Muscles

Main: Neck.

Equipment

Other / check instructions

Level

Intermediate (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

3D demoChin tuckBeginner · No equipment

3D demoNeck CARsBeginner · No equipment

Browse more

Neck stretches

Questions people ask

What muscles does the Neck-SMR work?

Mainly the neck.

What equipment do I need for the Neck-SMR?

Other / check instructions.

Is the Neck-SMR good for beginners?

It is graded intermediate. The grade comes from the source database and has not been independently reviewed. If it is too hard right now, start with the Side Neck Stretch.

What is an easier alternative to the Neck-SMR?

Try the Side Neck Stretch. It works similar muscles at a lower grade.