Exercise Comparison
Isometric Neck Exercise - Sides vs Neck-SMR
Side-by-Side
Muscle Analysis
Shared
Instructions
Isometric Neck Exercise - Sides
With your head and neck in a neutral position (normal position with head erect facing forward), place your left hand on the left side of your head.
Now gently push towards the left as you contract the left 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 right hand placed on the right 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 - Sides is a beginner exercise using bodyweight, while Neck-SMR is intermediate and uses other. Choose Isometric Neck Exercise - Sides if you're looking for a more accessible option, or Neck-SMR for a greater challenge.