Neck-SMR

intermediateother·static

Muscles Worked

Primary

arytenoid cartilage cervical rotator cricothyroid digastric genioglossus geniohyoid hyoglossus iliocostalis cervicis inferior oblique inferior pharyngeal constrictor lateral crico-arytenoid lateral thyrohyoid ligament levator palpebrae superioris levator scapulae levator veli palatini longissimus capitis longissimus cervicis longus capitis longus colli Median thyrohyoid ligament middle pharyngeal constrictor mylohyoid oblique arytenoid obliquus capitis inferior obliquus capitis superior omohyoid platysma posterior crico-arytenoid rectus capitis anterior rectus capitis lateralis rectus capitis posterior major rectus capitis posterior minor scalenus anterior scalenus medius scalenus posterior semispinalis capitis semispinalis cervicis Set of anterior cervical intertransversarii Set of interspinales cervicis Set of posterior cervical intertransversarii splenius capitis splenius cervicis sternocleidomastoid sternohyoid sternothyroid stylohyoid stylohyoid ligament stylopharyngeus superior oblique superior pharyngeal constrictor Tendon of right levator palpebrae superioris thyro-arytenoid thyrohyoid thyrohyoid membrane Transverse arytenoid Trochlea of left superior oblique Trochlea of right superior oblique Uvular muscle Vertical intermediate part of left longus colli

How to Perform

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.