Alexander Method – Page 13 – Alexander Method of SMR

Shin Wall Roll

Use this SMR exercise to 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.

Video instructions coming soon.

Click here to see the rest of the Extended Movements.

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.**

Shin Wall Press

Practice this SMR technique AFTER the Shin Wall Roll which will provide a general sense of relief from tension in the shins.

Use this SMR exercise to address the anterior tibialis, and especially the deeper extensor hallucis longus and 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.

Video instructions coming soon.

Click here to see the rest of the Extended Movements.

Peroneals Floor Press

Use this SMR exercise to address the peroneus longus & peroneus brevis muscles of the outer side of your lower leg.

If you have tightness/discomfort along the outside of your calves, outer ankle, or along the pinky-side of your foot 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 plantar fasciitis and general ankle/outer foot pain.

For written instructions, click here.

For video instructions (2:46), click here. (Updated video coming soon!)

Click here to see the rest of the Extended Movements.

Peroneals Floor Roll

For written instructions, click here.

For video instructions (2:10), click here. (Updated video coming soon!)

Click here to see the rest of the Extended Movements.

Peroneals Wall Press

For written instructions, click here.

Video instructions coming soon.

Click here to see the rest of the Extended Movements.

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Peroneals Wall Roll

For written instructions, click here.

Video instructions coming soon.

Click here to see the rest of the Extended Movements.

Protected: Two Products You Need for Tight Muscle Relief

Elliot’s New Manual

We received the following email last week:

So Jeff and Carolyn talked and decided to send Elliot a link for the now twice revised manual for the Alexander Method of SMR Clinic. Here is his response:

You are most welcome, Elliot. It was and is our pleasure to assist you.

When we learn we have helped someone as much as we did Elliot we will bend over backward to serve them. Learn what the Alexander Method of SMR can do for your self-care efforts by clicking here to access our online education. Better yet, click here to see our workshop schedule and sign up for a hands-on class.

We wish you well in your efforts taking care of yourself. If you have any questions for us, we are here to serve you.

Less Pressure is better than More Pressure

When you roll out does it hurt too much? Does it seem like it never gets any more comfortable or pleasant? Maybe you are actually working too hard or using the wrong tool....

In the video clip below Jeff explains why less is more and you should be working smarter, not just harder:

Get the right tools in your toolbox to get the results you need. Get the know-how to work out your issues when you can and make that call to a professional when you need a little extra help. Over time the process of SMR should get easier to maintain and see results. If it isn't shoot, us a message and we'll help you get the relief you are seeking.

Muscles tighten up for a number of different reasons. Let's not make finding the solution more complicated than necessary.

Good luck!