Pictured at left is the ISO light blue Rollga roller. It is "firm," but gives a little so that it isn't too hard for most people to work with.
The contours can be used to work out those muscular knots in your thighs, back, calves, and elsewhere MUCH better than with a traditional smooth roller.
Click here for an introductory video from Jeff and two of his Master Trainers.
Pictured above are the scalene muscles. They lie underneath the sternocleidomastoid, originate along the front & side of your neck, and attach to the first and second ribs. They have a lot of influence on proper neck posture, and are typically "stress muscles."
The image of the muscles is 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.
Individual upper back & neck muscles you might be interested in: (any inactive links will be live soon)
Muscles that attach to the head (mastoid or other skull bone) and the neck (cervical vertebrae) and/or head & torso (thoracic vertebrae and/or ribs)
Muscles that attach to the neck (cervical vertebrae) and another area of the spine (cervical or thoracic vertebrae) and/or ribs
Muscles that attach to the head or neck & the shoulder blade (scapula)
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!
Pictured above are all the muscles in the top of the foot. As you can see there are MANY little muscles in this small area. It is best to approach the individual muscles initially as a group instead of starting with the individual muscles. If you find you need to go deeper to isolate one individual area or muscle then 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, which are 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)
Muscles in the top of the foot (active links coming soon)
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!
Pictured above is the brachioradialis muscle along with the other muscles located on the front of the forearm. It assists the biceps muscles by pulling your wrist toward your shoulder. It also helps stabilize the elbow during flexion or extension.
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. You can access detail for all the muscles in the body with our Coach membership.
Click here for a list of all the muscles.
Click here to see the biceps muscles as a group.
The following muscles cross the elbow joint and attach to the shoulder blade (scapula) & the arm (radius or ulna), to the upper arm (humerus) & the arm (radius or ulna). Click the appropriate link for your interest.
Arm muscles that cross the elbow joint and flex 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!
Pictured above are the muscles in the back of the neck. The levator scapulae and sternocleidomastoid are labelled on the right and all of the muscles in the back of the neck are listed on the left. The levator scapulae and sternocleidomastoid are very influential muscles for proper neck posture. Click Here for SMR technique instructions.
Click Here for a list of all the muscles.
The muscles are layered, showing how some of the muscles are covered by others. All of the muscles are see-through so that you can appreciate the location and size of each muscle relative to the others.
Individual upper back & neck muscles you might be interested in: (any inactive links will be live soon)
Muscles that attach to the head (mastoid or other skull bone) and the neck (cervical vertebrae) and/or head & torso (thoracic vertebrae and/or ribs)
Muscles that attach to the neck (cervical vertebrae) and another area of the spine (cervical or thoracic vertebrae) and/or ribs
Muscles that attach to the head or neck & the shoulder blade (scapula)
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!
Listed below are all of the SMR Techniques, Anatomy, and any other posts on this site that you have selected as your favorites. This list should serve as your "go-to" areas to get your best self-care results.
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)
Muscles in the top of the foot (active links coming soon)
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!
SMR Techniques: (practice each at least once)
Quads Roll, Hamstrings Press, Calves Roll, Foot Roll
Stretches & Functional Movements: (mix 1-3 times before & after each SMR technique)
Supported Corpse, Marching Corpse, Standing Nose to Knees, Standing Rear Foot Grab, Butt Kickers, Toy Soldiers
SMR Techniques: (practice each at least once)
Biceps Press, Extensors Roll, Flexors Press
Stretches & Functional Movements: (mix 1-3 times before & after each SMR technique)
Tight-Grip Pass-Thrus, Skin the Cat
SMR Techniques: (practice each at least once)
Lats Roll, Pecs Roll, Delts Roll, Triceps Roll
Stretches & Functional Movements: (mix 1-3 times before & after each SMR technique)
Inchworms, Giant Around the Worlds, Pass Thrus, Overhead Stick Pulls
