Exercise Comparison
Isometric Neck Exercise - Front And Back vs Neck-SMR
Side-by-Side
Muscle Analysis
Shared
Instructions
Isometric Neck Exercise - Front And Back
With your head and neck in a neutral position (normal position with head erect facing forward), place both of your hands on the front side of your head.
Now gently push forward as you contract the neck muscles but resisting any movement of your head. Start with slow tension and increase slowly. Keep breathing normally as you execute this contraction.
Hold for the recommended number of seconds.
Now release the tension slowly.
Rest for the recommended amount of time and repeat with your hands placed on the back side of your head.
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.
Verdict
Both exercises target the neck. Isometric Neck Exercise - Front And Back is a beginner exercise using bodyweight, while Neck-SMR is intermediate and uses other. Choose Isometric Neck Exercise - Front And Back if you're looking for a more accessible option, or Neck-SMR for a greater challenge.