Roll Standing Neck

Muscles worked

Setup

1. Stand with your back to a flat wall, feet shoulder-width apart and about 12 inches away from the base.
2. Place a foam roller horizontally between the wall and the top of your shoulders/base of your neck.
3. Lean back into the roller to secure it in place, maintaining a slight bend in your knees.

How to do it

1. Slowly bend and straighten your knees to roll the foam roller vertically along the upper trapezius muscles.
2. Gently rotate your head from side to side while rolling to target different fibers of the neck and trap complex.
3. Exhale deeply as you apply pressure to tight spots, and inhale as you move to a new area.
4. Move at a very slow tempo, roughly one inch per second, to allow the tissue to relax.

Form checklist

• Keep your shoulders depressed and away from your ears throughout the movement.
• Avoid applying direct, heavy pressure to the cervical vertebrae (the bones of the neck).
• Maintain a neutral spine by keeping your core lightly engaged.
• Stop and hold pressure on 'trigger points' or knots for 20-30 seconds until the tension dissipates.

Pro tips

• Tuck your chin slightly toward your chest to lengthen the posterior neck muscles and expose the upper traps more effectively.
• Shift your weight slightly from left to right to focus the pressure on one side of the trapezius at a time.

Make it harder

• Cross your arms over your chest to protract the shoulder blades, allowing the roller to reach deeper into the tissues between the spine and the scapula.
• Use a peanut-shaped roller or a lacrosse ball for more localized and intense pressure on specific knots.

Frequently asked

What muscles does the roll standing neck work?

The roll standing neck primarily targets the trapezius, and also works the abs, deltoids, obliques, and rotator cuff as secondary muscles.

What equipment do you need for the roll standing neck?

The roll standing neck uses foam roller.

Is the roll standing neck good for beginners?

Yes. The roll standing neck is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• Front And Back Neck StretchBeginner · neck and trapezius
• Prone Cervical Extension Isometric HoldIntermediate · neck and trapezius
• Roll Neck Decompress Lying On FloorBeginner · trapezius
• Seated Flexion And Extension NeckIntermediate · neck and trapezius