Rack Position – Alexander Method of SMR

The Shoulder

shoulder muscles -- 2016 -- 40 percent quality — The Shoulder Muscles

Pictured above are all the muscles that attach to the shoulder blade or cross the shoulder joint (there are a BUNCH of them). The muscles are layered, showing how some of the muscles are covered by the others. All of the muscles are see-through so that you can appreciate the location and size of each muscle relative to the others.

Click here for a list of all the muscles.

Click here to see the deltoid muscles as a group.

Click your area of interest below. (any inactive links will be active soon)

Muscles that attach to the head or neck & the shoulder blade (scapula).

Muscles that cross the shoulder joint (attach somewhere in the torso and to the upper arm).

Muscles that attach to the shoulder blade (scapula) & the spine or ribs.

Muscles that attach to the scapula & the arm

Good luck working out those tight knots.

If you have any questions, please post a comment. We try to respond within 24 hours.

We're here to help you get more out of your training!

Forearm Flexors

Pictured above are the flexor muscles in the forearm. They pull your hand or fingers toward the frontside of your forearm. Issues like golfer's elbow and weak grip respond well when you reduce excess tension in these muscles. Remember to work above and below the elbow joint to get your best results. (click here for a list of all the muscles)

The muscles are layered, showing how some of the muscles are covered by the others. All of the muscles are see-through so that you can appreciate the location and size of each muscle relative to the others.

The following muscles attach across the elbow joint, to the upper arm (humerus) & the arm (radius or ulna), or to the arm & the wrist/hand (one or more of the numerous bones in the wrist & hand). Click the appropriate link for your interest. (any inactive links will be live soon)

Muscles that cross the elbow joint (attach to the scapula or upper arm and radius or ulna)

Extensor muscles on the back of the arm that attach below the elbow joint (attach to the radius or ulna) and to bones in either the wrist or hand

Click here to view all of the forearm extensors

Extensor Carpi Radialis Longus

Extensor Carpi Radialis Brevis
Extensor Digitorum
Extensor Digit Minimi
Extensor Carpi Ulnaris
Extensor Pollicis Brevis
Extensor Pollicis Longus
Anconeus
Abductor Pollicis Longus
Extensor Indicis
Supinator

Flexor muscles on the front of the arm that attach below the elbow joint (attach to the radius or ulna) and to bones in either the wrist or hand

Click here to view all of the forearm flexors

Flexor Digitorum Superficialis
Flexor Carpi Radialis
Flexor Carpi Ulnaris
Palmaris Longus
Flexor Pollicis Longus
Pronator Teres
Pronator Quadratus

Good luck working out those tight knots.

If you have any questions, please post a comment. We try to respond within 24 hours.

We're here to help you get more out of your training!

Forearm Extensors

Pictured above are the extensor muscles in the forearm. They pull your hand or fingers toward the backside of your forearm. Issues like tennis elbow and carpal tunnel syndrome respond well when you reduce excess tension in these muscles. Remember to work above and below the elbow joint to get your best results.

The muscles are layered, showing how some of the muscles are covered by the others. All of the muscles are see-through so that you can appreciate the location and size of each muscle relative to the others.

Click here for a list of all the muscles.

The following muscles attach across the elbow joint, to the upper arm (humerus) & the arm (radius or ulna), or to the arm & the wrist/hand (one or more of the numerous bones in the wrist & hand). Click the appropriate link for your interest. (any inactive links will be live soon)

Muscles that cross the elbow joint (attach to the scapula or upper arm and radius or ulna)

Click here to view all of the forearm extensors.

The following are the extensor muscles on the back of the arm that attach below the elbow joint (attach to the radius or ulna) and to bones in the back of either the wrist or hand

Extensor Carpi Radialis Longus
Extensor Carpi Radialis Brevis
Extensor Digitorum
Extensor Digit Minimi
Extensor Carpi Ulnaris
Extensor Pollicis Brevis
Extensor Pollicis Longus
Anconeus
Abductor Pollicis Longus
Extensor Indicis
Supinator

Click here to view all of the forearm flexors.

The following are the flexor muscles on the front of the arm that attach below the elbow joint (attach to the radius or ulna) and to bones in the front of either the wrist or hand

Flexor Digitorum Superficialis
Flexor Carpi Radialis
Flexor Carpi Ulnaris
Palmaris Longus
Flexor Pollicis Longus
Pronator Teres
Pronator Quadratus

Good luck working out those tight knots.

If you have any questions, please post a comment. We try to respond within 24 hours.

We're here to help you get more out of your training!

Triceps

Pictured above is the triceps muscle. It straightens your elbow and pulls your arm toward your side. The long head of your triceps attaches to both your elbow and your shoulder blade, and can keep you from easily being able to raise your arm overhead when it gets too tight. Issues like tennis elbow respond well when you reduce excess tension in the triceps.

Click here for a list of all the muscles.

Muscles that cross the elbow joint (attach to the scapula or upper arm and radius or ulna)

Extensor muscles on the back of the arm that attach below the elbow joint (attach to the radius or ulna) and to bones in either the wrist or hand

Extensor Carpi Radialis Longus
Extensor Carpi Radialis Brevis
Extensor Digitorum
Extensor Digit Minimi
Extensor Carpi Ulnaris
Extensor Pollicis Brevis
Extensor Pollicis Longus
Anconeus
Abductor Pollicis Longus
Extensor Indicis
Supinator

Flexor muscles on the front of the arm that attach below the elbow joint (attach to the radius or ulna) and to bones in either the wrist or hand

Flexor Digitorum Superficialis
Flexor Carpi Radialis
Flexor Carpi Ulnaris
Palmaris Longus
Flexor Pollicis Longus
Pronator Teres
Pronator Quadratus

Good luck working out those tight knots.

If you have any questions, please post a comment. We try to respond within 24 hours.

We're here to help you get more out of your training!

Rhomboid Major

Pictured above is the rhomboid major. It is a stabilizing muscle for the shoulder blade (scapula) and it pulls the scapula toward the spine.

Click here for a list of all the muscles.

Individual upper back & neck muscles you might be interested in: (any inactive links will be live soon)

Muscles that cross the shoulder joint (attach somewhere in the torso and to the upper arm)

Muscles that attach to the shoulder blade (scapula) & the spine or ribs

Muscles that attach to the scapula & the arm

Good luck working out those tight knots.

If you have any questions, please post a comment. We try to respond within 24 hours.

We're here to help you get more out of your training!

Rhomboid Minor

Pictured above is the rhomboid minor. It is a stabilizing muscle for the shoulder blade (scapula) and it pulls the scapula toward the spine.

Click here for a list of all the muscles.

Individual upper back & neck muscles you might be interested in: (any inactive links will be live soon)

Muscles that cross the shoulder joint (attach somewhere in the torso and to the upper arm)

Muscles that attach to the shoulder blade (scapula) & the spine or ribs

Muscles that attach to the scapula & the arm

Deltoids
Supraspinatus
Infraspinatus
Teres Minor
Subscapularis
Teres Major
Triceps (long head)
Biceps Brachii
Coracobrachialis
Latissimus Dorsi

Good luck working out those tight knots.

If you have any questions, please post a comment. We try to respond within 24 hours.

We're here to help you get more out of your training!

Latissimus Dorsi

Pictured above is the latissimus dorsi. It is the largest muscle in the back of your body (attached to your hips, spine, ribs, shoulder blade, and upper arm), and it pulls the arm down to your side and towards the back of the body.

Click here for a list of all the muscles.

Individual upper back & neck muscles you might be interested in: (any inactive links will be live soon)

Muscles that cross the shoulder joint (attach somewhere in the torso and to the upper arm)

Muscles that attach to the shoulder blade (scapula) & the spine or ribs

Muscles that attach to the scapula & the arm

Deltoids
Supraspinatus
Infraspinatus
Teres Minor
Subscapularis
Teres Major
Triceps (long head)
Biceps Brachii
Coracobrachialis
Latissimus Dorsi

Good luck working out those tight knots.

If you have any questions, please post a comment. We try to respond within 24 hours.

We're here to help you get more out of your training!

Triceps Roll

tris-roll-1a--gallery — 17th Secondary -- Triceps Roll

Use this SMR exercise AFTER you do the Lats Roll and the Pecs Roll (or one of the Pecs Press alternatives).

This SMR exercise addresses one of the 16 muscles attached to your shoulder blade, the long head of the triceps.

If you have trouble with pain in your elbow and the back of your shoulder, or trouble lifting your biceps to your ear, then this exercise is for you!

Keep in mind that if your latissimus dorsi (back muscle) is tight, it will keep you from raising your arm overhead without A LOT of effort.

When your pecs (chest muscles) are too tight, they will make it difficult to raise your arms overhead.

You will likely benefit from loosening knots in the triceps, but be sure you stretch out the lats & pecs or your issue is likely to come right back.

You should do this movement at least once every 2 weeks. (more often is better)

For written instructions, click here to download a printable PDF of the Triceps Roll

For our downloadable video instruction, click here (video from 2010--updated video is in the works!)

Be sure to post your questions and comments below. We want to provide the best instruction to help you recover from your workouts.

Click here to return to all of the Fundamental SMR Techniques

**All information is provided for educational purposes only. You should consult your doctor before attempting any exercises you read on this page or any page on this website.**

SMR Butterfly

Use this SMR exercise AFTER you do the Lats Roll and the Pecs Roll (or one of the Pecs Press alternatives).

This SMR exercise addresses all of the muscles between your shoulder blade and your spine (primarily the rhomboids).

If you have trouble with neck, shoulder, or upper back pain then this exercise is for you!

Keep in mind that the pectoralis minor muscle is involved in everything you do that involves the shoulder blade.

You will likely benefit from loosening knots in the rhomboids region, but be sure you stretch out the pec minor or your issue is likely to come right back.

You should do this movement at least once every 2 weeks. (more often is better)

For written instructions, click here to download a printable PDF of the SMR Butterfly

For our downloadable video instruction, click here (video from 2010--updated video is in the works!)

Be sure to post your questions and comments below. We want to provide the best instruction to help you recover from your workouts.

Click here to return to all of the Fundamental SMR Techniques

**All information is provided for educational purposes only. You should consult your doctor before attempting any exercises you read on this page or any page on this website.**