Neck-SMR

Self-myofascial release using a foam roller on the neck muscles to reduce tension and improve mobility in the neck and upper back.

Instructions

1. Using a muscle roller or rolling pin, place the roller behind your head and against your neck.
2. Make sure 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.
3. Starting at the top of your neck, slowly roll down the muscles of your neck.
4. Pause at points of tension for 10-30 seconds, allowing the muscles to relax.
5. Continue rolling until you have covered the entire neck area.
6. Reposition slightly to target different muscle groups if needed.
7. Move slowly and avoid sudden movements or pressure.

Tips

• Never roll directly on the cervical spine; target muscles on either side.
• Use gentle pressure that is firm but not painful.
• This technique is excellent for reducing neck tension from desk work.
• Perform regularly to maintain neck mobility and reduce stiffness.
• Combine with stretching for maximum benefit.
• If you have neck issues, consult a healthcare provider before use.