Alexander Method – Page 12 – Alexander Method of SMR

Sterno Press

This SMR exercise addresses the sternocleidomastoid, one of the many muscles that runs along the side of your neck and is attached to your sternum & clavicle in the front of your body and your skull just behind your ear.

You will notice a number of issues that this muscle influences.

The most important issue this muscle can cause is poor neck posture.

If you can't easily lie flat on your back with your head and shoulders on the floor and your chin close to your chest, then this exercise is for you!

The Neck Press and Scalene Press techniques are natural compliments to this SMR exercise, so do them together.

For written instructions, click here.

(Video coming soon!)

Click here to see the rest of the SMR Techniques.

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

**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.**

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.**

Iliacus Press

Use this SMR exercise to address the deepest muscle in the front of your hips AFTER doing the Quads Roll and the Psoas Press.

In addition using this technique to assist with issues in the front of your hips, if you have SI joint issues you should use this exercise to work out those deep knots in the muscles that attach in the FRONT that have a large influence on the function of the muscles in the BACK. If you have SI joint issues be sure you are practicing the Iliacus Press. The Iliacus muscle is part of the Iliopsoas Group, the most influential hip flexors in your body. If they are shot, nothing on the back of your body will work properly.

For written instructions, click here to download a printable PDF of the Iliacus Press

Downloadable video instructions coming soon!

Click here to return to all of the SMR Techniques

Piriformis Roll

Use this SMR exercise to address the muscles in the back of your hips.

This SMR exercise is a variation of the Piriformis Press technique to address the lateral rotators of the hip. You may find this exercise easier.

If the Piriformis Press is too intense to work with, then practice the Piriformis Roll to more gently work out the "junk" in your buns. It may take a month or two to help your muscles along to become healthy enough to handle the Secondary technique (which is the preferred standard SMR technique for the piriformis).

You probably won't notice knots in your buns when you are just walking around, but you may have a deep ache in one or more of the other muscles "back there." The gluteus maximus (and the other posterior hip muscles) is involved in any movement using the hips. When parts of it lock up, proper hip function is compromised. You will notice a 'lightness' with body movements if you release any knots in your glutes.

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

The Cricket

adds-roll-2a--gallery — 22nd Extended -- The Cricket

Use this SMR exercise AFTER the Quads Roll.

This SMR exercise is a variation of the Adductors Roll movement to address all of the muscle mass along the insides of your thighs. You may find this exercise easier.

If the Adductors Roll is too intense to work with, then practice the Cricket to more gently work out the "junk" in your inner thighs. It may take a month or two to help your muscles along to become healthy enough to handle the second Primary technique (which is the preferred standard SMR technique for the adductors).

If you have tightness or discomfort of the hip or the inside of your knees, then this exercise is likely to help.

For written instructions, click here.

(Video coming soon!)

Click here to see the rest of the SMR Techniques.

Prone Adductor Press

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

This SMR exercise is to address the deeper knots in your adductors. This technique can be especially effective at addressing the Pectineus muscle very close to your pubic bone, which is a very difficult muscle to release through stretching alone.

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

For written instructions, click here.

For our downloadable video instruction, click here (Updated video coming soon!)

Click here to see the rest of the Extended Movements.

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.**

Arch Press

Use this SMR exercise to address the muscles in the bottom of your foot, AFTER you've done the Arch Roll.

If you have trouble with heel pain, fallen arches, claw/hammer toes, or just about any other discomfort or dysfunction in your foot, then this exercise is for you!

You should do this movement daily or as frequently as needed.

For written instructions, click here.

For video instructions (2:49), click here. (Updated video coming soon!)

Click here to see the rest of the Extended Movements.

Shin Floor Press

This technique is potentially the deepest SMR technique for the shins but intensity is more controllable than the shin wall roll or other shin techniques. Use this SMR exercise to more deeply address the anterior tibialis and especially the extensor hallucis longus & extensor digitorum longus muscles of the front side of your lower leg.

If you have tightness/discomfort along the front of your shin or the front of your ankle during running or jumping activities (or following these activities), then this technique is for you!

This SMR technique is especially helpful at addressing some of the muscles that contribute to shin splints and general calf/ankle pain.

For written instructions, click here.

For video instructions (3:36), click here. (Updated video coming soon!)

Click here to see the rest of the Extended Movements.

Shin Floor Roll

This technique is a bit more intense than the shin wall roll. Use this SMR exercise to more deeply address the anterior tibialis, extensor hallucis longus, extensor digitorum longus muscles of the front side of your lower leg.

If you have tightness/discomfort along the front of your shin or the front of your ankle during running or jumping activities (or following these activities), then this technique is for you!

This SMR technique is especially helpful at addressing some of the muscles that contribute to shin splints and general calf/ankle pain.

For written instructions, click here.

For video instructions (3:34), click here. (Updated video coming soon!)

Click here to see the rest of the Extended Movements.