Squat Alignment – Alexander Method of SMR

Foot

Pictured above are all the muscles in the bottom of the foot. As you can see there are MANY little muscles in the small area of your foot. It is best to approach the individual muscles initially as a group and shift attention to the forefoot, arch, or heel instead of starting with the individual muscles. If you find you need to go deeper to isolate one individual area or muscle take the process in stages. Releasing tension in the entire foot can allow you to more easily reach the specific muscle you wish to address.

With any foot issue it is wise to continually address the largest muscles that insert into your foot, the toe and arch muscles that originate in the calves.

Click here for a list of all the muscles.

Lower Leg
The following muscles attach across or below the knee. Click the appropriate link for your interest.

Muscles that cross the knee

Muscles that pass or attach between the knee & ankle

Muscles that cross the ankle

Muscles in the bottom of the foot (active links coming soon)

Flexor Digitorum Brevis
Abductor Hallucis
Abductor Digiti Minimi
Flexor Hallucis Brevis
Quadratus Planatae
Lumbricals
Adductor Hallucis
Flexor Digitorum Minimi Brevis
Plantar Interossei

Muscles in the top of the foot (active links coming soon)

Extensor Digitorum Brevis
Extensor Hallucis Brevis
Dorsal Interossei

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!

Wall Straddle

Wstr 1b IMG 0340

23) Wall Straddle, click here.

This is likely to be the most productive adductor stretch you ever perform. When practiced correctly many people can see dramatic improvements in abduction of the hip in a fairly short period of time. There is one caveat: be sure you use your arms to bring your legs together following this stretch. Too many people are too aggressive when they exit a passive (static) stretch, and it is the aggressive exit that negatively impacts their athletic performance.

If you lengthen your muscles beyond their functional capacity to lift your own limbs (which this particular stretch can do to your Adductors), and then you lift your limbs immediately to get back to a normal position, you can injure the very muscles you just stretched. Remember the Stretch Reflex and learn how to feel your muscles "let go." When they do let go, assist them when exiting the stretch.

Video coming soon.

Iliopsoas Roll

Use this SMR exercise AFTER the Quads Roll.

This SMR exercise is a variation of the Psoas Press and Iliacus Press techniques to address the Psoas muscle and Iliacus in the Hip Flexors in the front of your hips & core. You may find this exercise easier.

If the Psoas Press or Iliacus Press are too intense to work with then practice the Iliopsoas Roll to more gently work out the "junk" in the front of your hips. It may take a month or two to help your muscles along to become healthy enough to handle the other two techniques (which are the preferred deep tissue SMR techniques for the iliopsoas group).

If you have tightness or discomfort of the hip, knee, or lower back, then this exercise is likely to help.

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

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.**

Hamstrings Roll

hams-roll-1b--gallery — 3rd Secondary -- Hamstrings Roll

Use this SMR exercise AFTER the Quads Roll, and the Adductors Roll.

This SMR exercise is a less effective alternative to the Hamstrings Press and is used to address the less deep knots in your hamstrings along the back of your thigh.

If you have tightness or discomfort of the knee, deep dull aches in the lower leg, or general hamstring issues, then this exercise is likely to help.

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

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.**

VMO Roll

Use this SMR exercise AFTER the Quads Roll, and the Adductors Roll.

This SMR exercise is to address the deeper knots in your vastus medialis along the inner front side of your thigh.

If you have tightness or discomfort of the knee, deep dull aches in lower or inside portion of your thigh, or general knee issues, then this exercise is likely to help.

For written instructions, click here to download a printable PDF of the VMO 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.**

Compression Straps

We endorse the following compression straps for use in SMR techniques to improve circulation and more quickly relieve soft tissue issues that limit muscular performance. By using the appropriate level of tension for short periods of time (30 seconds up to 2 minutes) you can help your stubborn, tight muscles to relax more quickly and lessen the stress on your joints.

An added "side effect" of the reperfusion that immediately follows use of the compression strap is a reduction in the perceived pain in your tight muscles as you use a roller or ball to practice SMR.

SOOOOOO, use the compression strap immediately before using your rollers or balls. It will hurt less and bring you faster results.

Use these bands for lighter to moderate resistance and light to aggressive compression.

To order compression straps for yourself or your facility, click here

The following are several instructional videos we uploaded to YouTube:

Use these bands for lighter to moderate resistance and light to aggressive compression.

Compression Strap 4-Pack

Pack of all 4 Bands (Levels 1 through 4) has a 1-7/8" wide and 2-6 lbs. resistance band up to a 2-1/2" wide and 5-13 lbs. of resistance band. These 80" long bands can be used for entry to moderate level strength training, or in a rehabilitation setting. This product is extremely durable, latex-free and made in the USA.

Click here to view all of the individual straps.

Legal Disclaimer

Any suggestions for use of the items on this page with SMR techniques are made for educational purposes only. No claim is made to provide relief of any diagnosed disorder. Proper use of any of the products or educational materials found on this site are the sole responsibility of the user.

Posterior Tibialis

Pictured above is the posterior tibialis muscle. It stabilizes your foot & ankle for balance by pulling the bones of your arch toward the back of your lower leg (plantar flexing the ankle) and rotating the bottom of your foot inward (inverting your foot). It attaches underneath all of the muscles attached to the back of your lower leg between the two bones, and its tendon runs down the back inside of your ankle and attaches to most of the bones in the arch of the foot.

If this muscle locks up it will feel tight and possibly painful in the bottom of your foot. This muscle is a BIG contributor plantar fasciitis. Rarely will this muscle lock up without the toe flexor muscles needing attention too. The soleus muscle ALWAYS needs attention if your posterior tibialis muscle locks up, and your peroneal muscles will also likely need some TLC on the outside of your lower leg.

The posterior tibialis muscle is displayed on the right leg. On the left leg the muscles located in the back of your lower leg 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.

Muscles that cross or attach to the hip or thigh bone (femur) and attach below the knee joint and DO NOT attach to the knee cap (patella)

Lower Leg
The following muscles attach across or below the knee.
Click the appropriate link for your interest.

Muscles that cross the knee

Muscles that pass or attach between the knee & ankle

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!

Flexor Digitorum Longus

Pictured above is the flexor digitorum longus muscle. It stabilizes your foot & ankle for balance by pulling all of your toes except the big toe toward the bottom of your foot. If contracted hard enough, it pulls the bottom of your foot toward the back of your lower leg like when you point your toes. It attaches underneath the soleus muscle along most of the back of the bigger of your lower leg bones (the tibia), and its tendon runs down the back inside of your ankle and attaches to the bottom of all the toes except the big toe.

If this muscle locks up it will feel tight and possibly painful along the center portion of the back of your lower leg, and your toes will not move well. This muscle and the flexor hallucis longus are BIG contributors to hammer toes, claw toes, and other general lower leg and foot pains. Rarely will this muscle lock up without the other toe flexor muscle needing attention too (the flexor hallucis longus). The soleus muscle ALWAYS needs attention if your flexor muscles are locked up, and your toe extensors will also likely need some TLC on the front of your lower leg deeper than the anterior tibialis.

The flexor digitorum longus muscle is displayed on the right leg. On the left leg the muscles located in the back of your lower leg 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. You can access detail for all the muscles in the body with our Coach membership.

Click here for a list of all the muscles.

Muscles that cross or attach to the hip or thigh bone (femur) and attach below the knee joint and DO NOT attach to the knee cap (patella)

Lower Leg
The following muscles attach across or below the knee.
Click the appropriate link for your interest.

Muscles that cross the knee

Muscles that pass or attach between the knee & ankle

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!

Flexor Hallucis Longus

Pictured above is the flexor hallucis longus muscle (the 'big toe flexor'). It stabilizes your foot & ankle for balance by pulling your big toe toward the bottom of your foot. If contracted hard enough, it pulls the bottom of your foot toward the back of your lower leg like when you point your toes. It attaches underneath the soleus muscle on the lower 2/3 of the back of your lower leg bones moreso on the smaller outer bone (the fibula), and its tendon runs down the back inside of your ankle and attaches to the bottom of only the big toe.

If this muscle locks up it will feel tight and possibly painful along the lower portion of the back of your lower leg, and your big toe will not move well. This muscle and the flexor digitorum longus are BIG contributors to hammer toes, claw toes, and other general lower leg and foot pains. Rarely will this muscle lock up without the other toe flexor muscle needing attention too (the flexor digitorum longus). The soleus muscle ALWAYS needs attention if your flexor muscles are locked up, and your toe extensors will also likely need some TLC on the front of your lower leg deeper than the anterior tibialis.

The flexor hallucis longus muscle is displayed on the right leg. On the left leg the muscles located in the back of your lower leg 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. You can access detail for all the muscles in the body with our Coach membership.

Click here for a list of all the muscles.

Muscles that cross or attach to the hip or thigh bone (femur) and attach below the knee joint and DO NOT attach to the knee cap (patella)

Lower Leg
The following muscles attach across or below the knee.
Click the appropriate link for your interest.

Muscles that cross the knee

Muscles that pass or attach between the knee & ankle

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!

Extensor Hallucis Longus

ext hal long -- 2016 — Extensor Hallucis Longus

Pictured above is the extensor hallucis longus muscle (the 'big toe muscle'). It stabilizes your foot & ankle for balance by pulling your big toe toward the front of your shin. It attaches underneath the anterior tibialis to the lower half of the front of your lower leg bone, and its tendon runs down the front of your ankle and attaches to only the big toe.

If this muscle locks up it will feel tight and possibly painful along the lower portion of the front of your lower leg, and your big toe will not move well. This muscle and the extensor digitorum longus are BIG contributors to shin splints, hammer toes, claw toes, and other shin and foot pains. Rarely will this muscle lock up without the other toe extensor muscle needing attention too (the extensor digitorum longus). The soleus muscle ALWAYS needs attention if your extensor muscles are locked up, and your toe flexors will also likely need some TLC on the back of your lower leg deeper than the soleus.

The extensor hallucis longus muscle is displayed on the right leg. On the left leg the muscles located in the front of your shin 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 all of the foot muscles.
Muscles that cross or attach to the hip or thigh bone (femur) and attach below the knee joint and DO NOT attach to the knee cap (patella)

Lower Leg
The following muscles attach across or below the knee.
Click the appropriate link for your interest.

Muscles that cross the knee

Muscles that pass or attach between the knee & ankle

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!