Table of ContentsView AllTable of ContentsHow Self-Myofascial Release WorksSelf-Myofascial Release Exercises for Head and Neck
Table of ContentsView All
View All
Table of Contents
How Self-Myofascial Release Works
Self-Myofascial Release Exercises for Head and Neck
Self-myofascial release (SMR) is a technique used to manipulate the muscles used during an exercise program or forphysical therapyreasons. It typically involves the use of foam rollers, balls, or other tools to help boost sports performance, reduce pain, or improve general fitness.
The massage techniques are generally considered safe for most people, even though some pain can occur with SMR. However, there is limited evidence to support the benefits of SMR or confirm that it’s an effective practice.
This article explains self-myofascial release for the neck and shoulders, some of the specific ways it can be used, and research findings about SMR.
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Self-myofascial release techniques are used to improve flexibility in muscles and range of motion. Instead of having a therapist provide massage or other myofascial manipulation, a person does it themselves while using rollers, balls, or other tools.
Many people claim SMR practices can relieve pain, improve posture, and help to develop more mobility.Self-myofascial release is a common practice among athletes but it’s also used:
Self-myofascial release can be used to target specific areas of the body. For example, the Navy helicopter crews often report neck and back pain. When volunteers from two MH-60R squadrons compared using the stretching techniques with those who didn’t, results suggested that a simple routine of five to seven minutes was safe and offered benefits.
Are You at Risk for a Work-Related Musculoskeletal Disorder?
Like the U.S. Navy flight crews, many people experience pain in their head, neck, and shoulders. The following exercises use self-myofascial release techniques to improve flexibility and reduce symptoms.
SMR for Rhomboid Muscles
Your rhomboids connect your shoulder blade to your spine and play a role inkyphosis(rounded upper back).Sometimes these muscles get tight because they are weak, or because of muscle imbalances around the joints that work the shoulder, neck, arm, and head, or even for both reasons.
Tight rhomboid muscles can change the way your shoulder blades rest on your upper back, which in turn may lead to pain and limited shoulder mobility. This also can lead to rotator cuff tendon injury.
The rhomboids pair with thelevator scapulamuscle to support posture, so when you do SMR on your rhomboids, you’ll likely indirectly affect this muscle as well. You can use either a foam roller or a tennis ball.
If you’re using a foam roller:
For more specific targeting of the rhomboid muscles, try using a tennis ball instead of a foam roller.
Tennis Balls for Your Sub-Occipital Muscles
Many people have what is known asforward head posture. Forward head posture can be due tolong hours sitting at the computerand especially interacting with the screen. It can also come about from sedentary occupations such as truck driving.
More causes exist, for example, routinely adjusting your head and neck to accommodate being extra tall. Over time, the position of the head migrates forward. This posture change often forms in response to kyphosis and upper back rounding.
Even a small shift forward of your head from your neck can stress muscles and other soft tissues. To address this, you might consider SMR with tennis balls. Here’s what to do:
Another muscle that attaches to the bottom of the skull is thesemispinalis capitus. This muscle helps keep a normal cervical curve intact and, like the sub-occipitals, helps to extend your head back. It also is responsible for tilting your head to the side.
Making Your Own SMR DeviceYou can make your own self-myofascial release tools. Try putting two tennis balls into a sock, and position that beneath the bottom of your skull, with one tennis ball on either side of your neck. It may offer a more stable experience overall, which may help further relax the targeted muscles.
Making Your Own SMR Device
You can make your own self-myofascial release tools. Try putting two tennis balls into a sock, and position that beneath the bottom of your skull, with one tennis ball on either side of your neck. It may offer a more stable experience overall, which may help further relax the targeted muscles.
Myofascial Trigger Points and Tension Headaches
Improve Your Thoracic Spine Mobility With SMR
Thethoracic spine, with connection points to your ribs, is in a good position to provide support for your neck, shoulder girdle, and the weight of your head. This position also enables the upper back to assist with injury prevention or management.
Tight muscles in your thoracic spine limit a number of motions, namely your ability to twist, tilt, flex, and extend. Foam rolling is a particularly good SMR tool for mitigating tension in the muscles that normally power those movements.
While SMR is very popular in both the fitness world and in therapy circles, it may not be a safe approach for some people with recent injuries or an underlying health condition.
Summary
Research studies report mixed results on the benefits of self-myofascial release, and there’s more to be learned about trigger points, SMR devices, or even other contributing factors like hydration.
If you want to try SMR to relieve head, neck, and shoulder pain, talk to your healthcare provider or a physical therapist about the safety and potential benefits of self-myofascial release in your situation.
10 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Ferreira RM, Martins PN, Goncalves RS.Effects of Self-myofascial Release Instruments on Performance and Recovery: An Umbrella Review.Int J Exerc Sci. 2022 Jun 1;15(3):861-883. PMID: 35991349Behm DG, Wilke J.Do Self-Myofascial Release Devices Release Myofascia? Rolling Mechanisms: A Narrative Review.Sports Med. 2019 Aug;49(8):1173-1181. doi:10.1007/s40279-019-01149-y.Sulowska-Daszyk I, Skiba A.The Influence of Self-Myofascial Release on Muscle Flexibility in Long-Distance Runners.Int J Environ Res Public Health. 2022 Jan 1;19(1):457. doi:10.3390/ijerph19010457Cheatham SW, Kolber MJ, Cain M, Lee M.The effects of self-myofascial release using a foam roll or roller massager on joint range of motion, muscle recovery, and performance: A systematic review.Int J Sports Phys Ther. 2015 Nov;10(6):827-38. PMID: 26618062;Ughreja RA, Venkatesan P, Balebail Gopalakrishna D, Singh YP.Effectiveness of myofascial release on pain, sleep, and quality of life in patients with fibromyalgia syndrome: A systematic review.Complement Ther Clin Pract. 2021 Nov;45:101477. doi: 10.1016/j.ctcp.2021.101477.Shem K, Wong J, Dirlikov B.Effective self-stretching of carpal ligament for the treatment of carpal tunnel syndrome: A double-blinded randomized controlled study.J Hand Ther. 2020 Jul-Sep;33(3):272-280. doi: 10.1016/j.jht.2019.12.002.Xu J, Chen K, Ding B, Zhu M, Yao S, Ren M,et al.Effectiveness of self-myofascial release combined with biofeedback and electrical stimulation for the management of myofascial pelvic pain: A randomized controlled trial.Eur J Pain. 2022 Feb;26(2):405-416. doi: 10.1002/ejp.1867.Walsh JB, McGlynn AF, Hardy CL, Armas GC, Sulpizio HM, Wright MR.Stretching and Self-Myofascial Release in Helicopter Aircrew to Reduce Neck and Back Pain (Phase 1).Mil Med. 2023 Feb 3:usad015. doi: 10.1093/milmed/usad015.Singla D, Veqar Z.Association between forward head, rounded shoulders, and increased thoracic kyphosis: A review of the literature.J Chiropr Med. 2017;16(3):220–229. doi:10.1016/j.jcm.2017.03.004Robertson, M.Self-Myofascial Release: Purpose, Methods and Techniques.
10 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Ferreira RM, Martins PN, Goncalves RS.Effects of Self-myofascial Release Instruments on Performance and Recovery: An Umbrella Review.Int J Exerc Sci. 2022 Jun 1;15(3):861-883. PMID: 35991349Behm DG, Wilke J.Do Self-Myofascial Release Devices Release Myofascia? Rolling Mechanisms: A Narrative Review.Sports Med. 2019 Aug;49(8):1173-1181. doi:10.1007/s40279-019-01149-y.Sulowska-Daszyk I, Skiba A.The Influence of Self-Myofascial Release on Muscle Flexibility in Long-Distance Runners.Int J Environ Res Public Health. 2022 Jan 1;19(1):457. doi:10.3390/ijerph19010457Cheatham SW, Kolber MJ, Cain M, Lee M.The effects of self-myofascial release using a foam roll or roller massager on joint range of motion, muscle recovery, and performance: A systematic review.Int J Sports Phys Ther. 2015 Nov;10(6):827-38. PMID: 26618062;Ughreja RA, Venkatesan P, Balebail Gopalakrishna D, Singh YP.Effectiveness of myofascial release on pain, sleep, and quality of life in patients with fibromyalgia syndrome: A systematic review.Complement Ther Clin Pract. 2021 Nov;45:101477. doi: 10.1016/j.ctcp.2021.101477.Shem K, Wong J, Dirlikov B.Effective self-stretching of carpal ligament for the treatment of carpal tunnel syndrome: A double-blinded randomized controlled study.J Hand Ther. 2020 Jul-Sep;33(3):272-280. doi: 10.1016/j.jht.2019.12.002.Xu J, Chen K, Ding B, Zhu M, Yao S, Ren M,et al.Effectiveness of self-myofascial release combined with biofeedback and electrical stimulation for the management of myofascial pelvic pain: A randomized controlled trial.Eur J Pain. 2022 Feb;26(2):405-416. doi: 10.1002/ejp.1867.Walsh JB, McGlynn AF, Hardy CL, Armas GC, Sulpizio HM, Wright MR.Stretching and Self-Myofascial Release in Helicopter Aircrew to Reduce Neck and Back Pain (Phase 1).Mil Med. 2023 Feb 3:usad015. doi: 10.1093/milmed/usad015.Singla D, Veqar Z.Association between forward head, rounded shoulders, and increased thoracic kyphosis: A review of the literature.J Chiropr Med. 2017;16(3):220–229. doi:10.1016/j.jcm.2017.03.004Robertson, M.Self-Myofascial Release: Purpose, Methods and Techniques.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Ferreira RM, Martins PN, Goncalves RS.Effects of Self-myofascial Release Instruments on Performance and Recovery: An Umbrella Review.Int J Exerc Sci. 2022 Jun 1;15(3):861-883. PMID: 35991349Behm DG, Wilke J.Do Self-Myofascial Release Devices Release Myofascia? Rolling Mechanisms: A Narrative Review.Sports Med. 2019 Aug;49(8):1173-1181. doi:10.1007/s40279-019-01149-y.Sulowska-Daszyk I, Skiba A.The Influence of Self-Myofascial Release on Muscle Flexibility in Long-Distance Runners.Int J Environ Res Public Health. 2022 Jan 1;19(1):457. doi:10.3390/ijerph19010457Cheatham SW, Kolber MJ, Cain M, Lee M.The effects of self-myofascial release using a foam roll or roller massager on joint range of motion, muscle recovery, and performance: A systematic review.Int J Sports Phys Ther. 2015 Nov;10(6):827-38. PMID: 26618062;Ughreja RA, Venkatesan P, Balebail Gopalakrishna D, Singh YP.Effectiveness of myofascial release on pain, sleep, and quality of life in patients with fibromyalgia syndrome: A systematic review.Complement Ther Clin Pract. 2021 Nov;45:101477. doi: 10.1016/j.ctcp.2021.101477.Shem K, Wong J, Dirlikov B.Effective self-stretching of carpal ligament for the treatment of carpal tunnel syndrome: A double-blinded randomized controlled study.J Hand Ther. 2020 Jul-Sep;33(3):272-280. doi: 10.1016/j.jht.2019.12.002.Xu J, Chen K, Ding B, Zhu M, Yao S, Ren M,et al.Effectiveness of self-myofascial release combined with biofeedback and electrical stimulation for the management of myofascial pelvic pain: A randomized controlled trial.Eur J Pain. 2022 Feb;26(2):405-416. doi: 10.1002/ejp.1867.Walsh JB, McGlynn AF, Hardy CL, Armas GC, Sulpizio HM, Wright MR.Stretching and Self-Myofascial Release in Helicopter Aircrew to Reduce Neck and Back Pain (Phase 1).Mil Med. 2023 Feb 3:usad015. doi: 10.1093/milmed/usad015.Singla D, Veqar Z.Association between forward head, rounded shoulders, and increased thoracic kyphosis: A review of the literature.J Chiropr Med. 2017;16(3):220–229. doi:10.1016/j.jcm.2017.03.004Robertson, M.Self-Myofascial Release: Purpose, Methods and Techniques.
Ferreira RM, Martins PN, Goncalves RS.Effects of Self-myofascial Release Instruments on Performance and Recovery: An Umbrella Review.Int J Exerc Sci. 2022 Jun 1;15(3):861-883. PMID: 35991349
Behm DG, Wilke J.Do Self-Myofascial Release Devices Release Myofascia? Rolling Mechanisms: A Narrative Review.Sports Med. 2019 Aug;49(8):1173-1181. doi:10.1007/s40279-019-01149-y.
Sulowska-Daszyk I, Skiba A.The Influence of Self-Myofascial Release on Muscle Flexibility in Long-Distance Runners.Int J Environ Res Public Health. 2022 Jan 1;19(1):457. doi:10.3390/ijerph19010457
Cheatham SW, Kolber MJ, Cain M, Lee M.The effects of self-myofascial release using a foam roll or roller massager on joint range of motion, muscle recovery, and performance: A systematic review.Int J Sports Phys Ther. 2015 Nov;10(6):827-38. PMID: 26618062;
Ughreja RA, Venkatesan P, Balebail Gopalakrishna D, Singh YP.Effectiveness of myofascial release on pain, sleep, and quality of life in patients with fibromyalgia syndrome: A systematic review.Complement Ther Clin Pract. 2021 Nov;45:101477. doi: 10.1016/j.ctcp.2021.101477.
Shem K, Wong J, Dirlikov B.Effective self-stretching of carpal ligament for the treatment of carpal tunnel syndrome: A double-blinded randomized controlled study.J Hand Ther. 2020 Jul-Sep;33(3):272-280. doi: 10.1016/j.jht.2019.12.002.
Xu J, Chen K, Ding B, Zhu M, Yao S, Ren M,et al.Effectiveness of self-myofascial release combined with biofeedback and electrical stimulation for the management of myofascial pelvic pain: A randomized controlled trial.Eur J Pain. 2022 Feb;26(2):405-416. doi: 10.1002/ejp.1867.
Walsh JB, McGlynn AF, Hardy CL, Armas GC, Sulpizio HM, Wright MR.Stretching and Self-Myofascial Release in Helicopter Aircrew to Reduce Neck and Back Pain (Phase 1).Mil Med. 2023 Feb 3:usad015. doi: 10.1093/milmed/usad015.
Singla D, Veqar Z.Association between forward head, rounded shoulders, and increased thoracic kyphosis: A review of the literature.J Chiropr Med. 2017;16(3):220–229. doi:10.1016/j.jcm.2017.03.004
Robertson, M.Self-Myofascial Release: Purpose, Methods and Techniques.
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