Neck-SMR

A intermediate stretching exercise for the upper back, done with a other equipment.

Main muscles: Upper back
Equipment: Other equipment
Level: Intermediate
Movement: Static

How to do the Neck-SMR

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.

Sets and reps

Mobility	2–3 holds of 20–40 seconds each side

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Neck-SMR

Questions

What muscles does the Neck-SMR work?

Mainly the upper back.

Is the Neck-SMR good for beginners?

It's rated intermediate. Beginners can build up to it with Chin To Chest Stretch first.

What can I do instead of the Neck-SMR?

Good alternatives that train the upper back: Rhomboids-SMR, Chin To Chest Stretch, Upper Back Stretch or Middle Back Stretch.

How many sets and reps of the Neck-SMR should I do?

Mobility: 2–3 holds of 20–40 seconds each side.

Exercise steps and photos: free-exercise-db (public domain).