Author: Alexander Method
Protected: Bonus Material for DVD Customers
Protected: smrtips
Compression Straps
An added "side effect" of the reperfusion that immediately follows use of the compression strap is a reduction in the perceived pain in your tight muscles as you use a roller or ball to practice SMR.
SOOOOOO, use the compression strap immediately before using your rollers or balls. It will hurt less and bring you faster results.
Use these bands for lighter to moderate resistance and light to aggressive compression.
To order compression straps for yourself or your facility, click here
The following are several instructional videos we uploaded to YouTube:
Use these bands for lighter to moderate resistance and light to aggressive compression.
Pack of all 4 Bands (Levels 1 through 4) has a 1-7/8" wide and 2-6 lbs. resistance band up to a 2-1/2" wide and 5-13 lbs. of resistance band. These 80" long bands can be used for entry to moderate level strength training, or in a rehabilitation setting. This product is extremely durable, latex-free and made in the USA.
Click here to view all of the individual straps.
Legal Disclaimer
Any suggestions for use of the items on this page with SMR techniques are made for educational purposes only. No claim is made to provide relief of any diagnosed disorder. Proper use of any of the products or educational materials found on this site are the sole responsibility of the user.
Supported Corpse
21) Supported Corpse, click here.
By far, this is the most highly recommended stretch to do for your lower back and hips every single day. This stretch will lengthen your hip flexors and relieve tension in your hips, lower back and mid-back. Regain full functional range of motion in the iliopsoas group and many other movement dysfunctions simply disappear.
Pair this stretch with the Psoas Press SMR technique to more quickly "unlock" the deepest of your hip flexors, the Psoas muscle.
Modify this stretch if you need to by slightly bending your knees or using a smaller support under the hips so the stretch isn't too aggressive for you. The primary concern is that you relax everything in your body while you lie supported at the hips. If your lower back is cramping or getting tighter as you lie with the support under your hips, then REMOVE the support!
Check our the Marching Corpse active stretch and combine it in a series of stretches to more quickly open up your hip flexors and maximize the effectiveness of the Supported Corpse.
Stretches & Functional Movements
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Passive Stretch: a passive position you hold for a long period of time (typically 2-5 minutes or more) to allow muscle tissue to lengthen beyond its functional capacity so as to encourage the growth of additional sarcomeres within each muscle involved to allow greater ROM and ease of movement. Active Stretch: an active position you hold for a short period of time (typically 1-10 seconds) to lengthen and retrain muscles to more effectively coordinate across a joint and allow for improved movement patterns, especially when each muscle is at its full-range functional length. Functional Movement: a constant motion movement you slowly practice to train muscles to more effectively coordinate across a joint and allow for improved movement patterns, especially when each muscle is at its full-range functional length. |
Passive Stretches
Active Stretches
Functional Movements
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Hands-On Therapists
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Doing your homework, but need the assistance of a professional? The following two professional massage techniques tend to be the most effective partners with SMR. The therapists tend to be more in tune with athletic endeavors and they use specific methods and tools to release the deep adhesions, scar tissue, and trigger points that limit your progress and are sometimes impossible to release by yourself. By combining the assistance of these knowledgeable therapists and your daily SMR homework, you should see very rapid progress and minimize the return of your "trouble area." Use the links below to find a provider in your area: |
Posterior Tibialis
Pictured above is the posterior tibialis muscle. It stabilizes your foot & ankle for balance by pulling the bones of your arch toward the back of your lower leg (plantar flexing the ankle) and rotating the bottom of your foot inward (inverting your foot). It attaches underneath all of the muscles attached to the back of your lower leg between the two bones, and its tendon runs down the back inside of your ankle and attaches to most of the bones in the arch of the foot.
If this muscle locks up it will feel tight and possibly painful in the bottom of your foot. This muscle is a BIG contributor plantar fasciitis. Rarely will this muscle lock up without the toe flexor muscles needing attention too. The soleus muscle ALWAYS needs attention if your posterior tibialis muscle locks up, and your peroneal muscles will also likely need some TLC on the outside of your lower leg.
The posterior tibialis muscle is displayed on the right leg. On the left leg the muscles located in the back of your lower leg 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.
Muscles that cross or attach to the hip or thigh bone (femur) and attach below the knee joint and DO NOT attach to the knee cap (patella)
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
- Gastrocnemius
- Popliteus
- Plantaris
- Soleus
- Peroneus Longus
- Peroneus Brevis
- Flexor Digitorum Longus
- Flexor Hallucis Longus
- Posterior Tibialis
- Anterior Tibialis
- Extensor Digitorum Longus
- Extensor Hallucis Longus
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!
Flexor Digitorum Longus
Pictured above is the flexor digitorum longus muscle. It stabilizes your foot & ankle for balance by pulling all of your toes except the big toe toward the bottom of your foot. If contracted hard enough, it pulls the bottom of your foot toward the back of your lower leg like when you point your toes. It attaches underneath the soleus muscle along most of the back of the bigger of your lower leg bones (the tibia), and its tendon runs down the back inside of your ankle and attaches to the bottom of all the toes except the big toe.
If this muscle locks up it will feel tight and possibly painful along the center portion of the back of your lower leg, and your toes will not move well. This muscle and the flexor hallucis longus are BIG contributors to hammer toes, claw toes, and other general lower leg and foot pains. Rarely will this muscle lock up without the other toe flexor muscle needing attention too (the flexor hallucis longus). The soleus muscle ALWAYS needs attention if your flexor muscles are locked up, and your toe extensors will also likely need some TLC on the front of your lower leg deeper than the anterior tibialis.
The flexor digitorum longus muscle is displayed on the right leg. On the left leg the muscles located in the back of your lower leg 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.
Muscles that cross or attach to the hip or thigh bone (femur) and attach below the knee joint and DO NOT attach to the knee cap (patella)
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
- Gastrocnemius
- Popliteus
- Plantaris
- Soleus
- Peroneus Longus
- Peroneus Brevis
- Flexor Digitorum Longus
- Flexor Hallucis Longus
- Posterior Tibialis
- Anterior Tibialis
- Extensor Digitorum Longus
- Extensor Hallucis Longus
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!
Flexor Hallucis Longus
Pictured above is the flexor hallucis longus muscle (the 'big toe flexor'). It stabilizes your foot & ankle for balance by pulling your big toe toward the bottom of your foot. If contracted hard enough, it pulls the bottom of your foot toward the back of your lower leg like when you point your toes. It attaches underneath the soleus muscle on the lower 2/3 of the back of your lower leg bones moreso on the smaller outer bone (the fibula), and its tendon runs down the back inside of your ankle and attaches to the bottom of only the big toe.
If this muscle locks up it will feel tight and possibly painful along the lower portion of the back of your lower leg, and your big toe will not move well. This muscle and the flexor digitorum longus are BIG contributors to hammer toes, claw toes, and other general lower leg and foot pains. Rarely will this muscle lock up without the other toe flexor muscle needing attention too (the flexor digitorum longus). The soleus muscle ALWAYS needs attention if your flexor muscles are locked up, and your toe extensors will also likely need some TLC on the front of your lower leg deeper than the anterior tibialis.
The flexor hallucis longus muscle is displayed on the right leg. On the left leg the muscles located in the back of your lower leg 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.
Muscles that cross or attach to the hip or thigh bone (femur) and attach below the knee joint and DO NOT attach to the knee cap (patella)
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
- Gastrocnemius
- Popliteus
- Plantaris
- Soleus
- Peroneus Longus
- Peroneus Brevis
- Flexor Digitorum Longus
- Flexor Hallucis Longus
- Posterior Tibialis
- Anterior Tibialis
- Extensor Digitorum Longus
- Extensor Hallucis Longus
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!