Alexander Method – Page 14 – Alexander Method of SMR

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.

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.

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!

Pectoralis Major & Minor

Pictured above is the pectoralis major. It is a powerful muscle on the front of the chest and it pulls the arm towards the front of the body. Click Here for SMR technique instructions.

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!

Levator Scapulae

Pictured above is the levator scapulae. The levator scapulae is a very influential muscle on 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)

Sternocleidomastoid
Trapezius
Splenius Capitus
Longissimus Capitus
Semispinalis Capitus

Muscles that attach to the neck (cervical vertebrae) and another area of the spine (cervical or thoracic vertebrae) and/or ribs

Anterior Scalene
Medial Scalene
Posterior Scalene
Splenius Cervicis
Semispinalis Cervicis

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!

Trapezius

Pictured above is the trapezius. The muscles are layered, showing how some of the muscles are covered by the others. The trapezius is the outermost muscle in your upper back with 4 layers of muscle underneath it. 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 individual muscle detail for all the other muscles in the body with our Coach membership.

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)

Sternocleidomastoid
Trapezius
Splenius Capitus
Longissimus Capitus
Semispinalis Capitus

Muscles that attach to the neck (cervical vertebrae) and another area of the spine (cervical or thoracic vertebrae) and/or ribs

Anterior Scalene
Medial Scalene
Posterior Scalene
Splenius Cervicis
Semispinalis Cervicis

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!

Sternocleidomastoid

Pictured above is the sternocleidomastoid (say that one three times real fast). It is a muscle on the front & side of your neck that attaches to the sternum, collar bone, and the back of your skull just behind your ear. It has a lot of influence on proper neck posture.

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)

Sternocleidomastoid
Trapezius
Splenius Capitus
Longissimus Capitus
Semispinalis Capitus

Muscles that attach to the neck (cervical vertebrae) and another area of the spine (cervical or thoracic vertebrae) and/or ribs

Anterior Scalene
Medial Scalene
Posterior Scalene
Splenius Cervicis
Semispinalis Cervicis

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!

Rectus Femoris

Pictured above is the most influential of the quadriceps, the rectus femoris. The leg on the right has the rectus femoris labeled. This is the only quadriceps that acts on the 2 largest joints in your body - the hip AND the knee. If this muscle goes dysfunctional with too many muscular knots, then all movements involving either of these two joints will be compromised. If you only have time for one SMR exercise, DO SMR FOR THE RECTUS FEMORIS! (It is that important.)

The leg on the left has all the muscles that cross your thigh in the region of the rectus femoris. All of the muscles in the left leg 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 view the quads all together.

Additional Quads you might be interested in:

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!

Vastus Intermedius

Pictured above is the deepest of the quadriceps, the vastus intermedius. The leg on the right has the vastus intermedius labeled. The leg on the left has all the muscles that cross your thigh in the region of the vastus intermedius plus the IT Band. Many people with pain in the IT Band region of their body have tightness in the vastus intermedius muscle and could benefit from releasing that tension. All of the muscles in the left leg 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 view the quads all together.

Additional Quads you might be interested in:

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!

Vastus Lateralis

Pictured above is one of the quadriceps, the vastus lateralis oblique -- otherwise known as the vastus lateralis, or VLO. The leg on the right has the VLO labeled. The leg on the left has all the muscles that cross your thigh in the region of the VLO. The IT Band is pictured, it runs along the outside of the VLO, but for SMR purposes the muscles attached to it or underneath it are our focus. All of the muscles in the left leg 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 view the quads all together.

Additional Quads you might be interested in:

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!