Exercise guide
Neck-SMR
Neck SMR uses a handheld roller against the muscles at the back of the neck. Because the cervical area contains sensitive joints, nerves, and blood vessels, pressure should remain very light and controlled.
Training context
Keeping Neck SMR Gentle
Do not roll directly over the cervical spine, front of the throat, or sides of the neck. A rolling pin or hard implement may apply more pressure than expected.
A soft massage ball against a wall or gentle self-massage with the fingers may be easier to control. Stop for dizziness, headache, numbness, tingling, or sharp pain.
Technique overview
Use light pressure beside the spine
Place a soft roller against the muscles at the back of the neck, slightly to one side of the spine. Move slowly through a very small area or hold briefly over mild tension. Keep the head supported and reduce pressure immediately if the sensation becomes sharp or radiating.
Treat this as an overview and use a range, pace, and setup you can control.