Author: Alexander Method

QL Roll

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9th Secondary -- QL Roll
Use this SMR exercise AFTER the Quads Roll, and the Iliopsoas Roll.

This SMR exercise is to address the deeper knots in your lower back primarily along your spine below your ribs.

If you have tightness or discomfort in your lower back, deep dull aches in hip, or general hip & back issues, then this exercise is likely to help.
For written instructions, click here to download a printable PDF of the QL 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.**

VMO Roll

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4th Secondary -- 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.**

Show Us Your SMR Love

This was posted on Jeff's wall on FaceBook today:

"Thank you for the add Mr. Jeff Alexander. As you can tell from all my pics of SMR at CrossFit FTF, I am a HUGE fan. Thank you for your products. I'm honored that you choose to use my pic for your cover page as well. Thank you for all you do."

Matt, your supportive feedback and commitment to continual improvement are the reasons we do what we do. You keep up the good work, and we'll keep trying to help you get there!

Matt put this picture up, and Jeff made it his cover image:
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Post your SMR-related pics on Jeff's wall or the SMR FaceBook page. If we like it we might repost it to remind others to make SMR a regular part of their day. You'll move better and get faster results through your efforts by practicing the techniques regularly. Good luck!

Calf DVD Teaser

Got Calf Issues?

Watch the video below for some helpful tips:

Watch another 19 more clips on the DVD
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or download written and video materials by clicking here.

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