Neck
Neck-SMR
A self-myofascial release technique using a roller or ball to ease tension in the muscles at the back and sides of the neck.
Primary musclesNeck
Setup
- 1Lie on your back on the floor with a small foam roller or massage ball placed under the base of your skull.
- 2Bend your knees and keep your feet flat for stability.
How to perform
- 1Let your head rest on the roller and relax your neck.
- 2Gently nod or turn your head side to side to roll over tight spots.
- 3Pause for 20–30 seconds on any tender area.
- 4Move slowly across the area, then relax.
