Napra

Neck-SMR

Stretching & mobilityIntermediate Neck Foam roller
Neck-SMR, step 1
1. Lie on your back with knees bent and a roller behind your neck, just under the base of the skull; set it slightly off the spine so it presses the muscles, not the vertebrae.
Neck-SMR, step 2
2. Slowly roll down the neck muscles toward the shoulders and pause 10–30 s on any tight spot; breathe deeply and let the weight of your head rest on the roller.

How to do it

  1. 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.
  2. Starting at the top of your neck, slowly roll down the muscles of your neck, pausing at points of tension for 10-30 seconds.

Log it in Napra

Your weights and reps belong to the exact machine in your gym, and Napra flags it when you plateau.

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