Alexander Method – Page 16 – Alexander Method of SMR

SMR & Training Terms

We use the following terms in our workout notes. Some of these notes are unique to us, and not endorsed by other organizations (e.g., PSU = push up). This is to avoid confusion when reading the workouts, so that no acronym is used more than once (CrossFit uses PU for pull up or push up). If we find one acronym or note is less clear than a different one, we will alter the list below. We will add links for each item to provide more detail as time and resources allow. Happy training!

SMR Programming

Quads Roll - Quadriceps Roll, the first Primary SMR Technique
Adds Roll - Adductors Roll, the second Primary SMR Technique
Lats Roll - Lats Roll, the third Primary SMR Technique

Workout Programming

AMRAP - as many rounds/reps as possible
m - meter
min - minute
WOD - workout of the day
SWOD - strength/skill/speed workout of the day
KB - kettle bell
kg - kilogram
# - pounds
BW - body weight (do the prescribed exercise with a load equal to your body weight)

Stretches, Warm Up & Recovery Terms

SMR - self myofascial release (rolling out with balls & rollers)
BWU - Burgener warm up (set of 6 specific Oly lifting prep movements)
PT - Pass Thrus
ATW - Around the Worlds
GATW - Giant Around the Worlds
GM - Good Mornings
IW - Inchworms
SIW - Stationary Inchworms
LL - Lateral Lunges
SL - Super Lunges
SCP - Scorpions - quads, hip, core & shoulder stretch
CO - Crossovers - hamstrings, hip & lower back stretch
CT - Core Twist
SSK - Sumo Squat Knees (stretch in which you push out against your thighs with your elbows)
SST - sumo squat Toes (stretch in which you hold your toes as you straighten your legs)

Body Movement

Burpee - Burpee - fom a standing postion lower torso to ground to make contact with ribcage, rise, jump & clap while feet are off the ground
PU - Pull Up
MU - Muscle Up
BMU - Bar Muscle Up
PSU - Push Up
AS - Air Squat
SU - Sit Up
HS - Hand Stand
HSKU - Hand Stand Kick Up
HSPU - Hand Stand Push Up
HSWU - Hand Stand Walk Up
DU - Double Unders - jumprope, 2 turns per hop
JR - Jump Rope
BJ - Box Jumps

Olympic Lifts

Clean - Full Squat Clean
C&J - Clean & Jerk
PC - Power Clean
HC - Hang Clean
HPC - Hang Power Clean
PP - Push Press
PJ - Push Jerk
SJ - Split Jerk
Sn - Snatch
PSn - Power Snatch
HSn - Hang Snatch
HPSn - Hang Power Snatch
SSn - Split Snatch
SnBal - Snatch Balance

Weightlifting OTHER than Oly Lifts

TGU - Turkish Get Up
DL - Deadlift
OHS - Overhead Squat
FS - Front Squat
BS - Back Squat
P/SP/SP - Press/Strict Press/Shoulder Press
BP - Bench Press
WB - Wall Ball
MBC - Medicine Ball Clean, usually with a Dynamax medicine ball

Have a suggestion? Drop us a line at info@smrtips.com.

FMS Stretches

Click here to view or download the list of Functional Movement Screen corrective stretches and exercises.

Triceps Roll

tris-roll-1a--gallery — 17th Secondary -- Triceps Roll

Use this SMR exercise AFTER you do the Lats Roll and the Pecs Roll (or one of the Pecs Press alternatives).

This SMR exercise addresses one of the 16 muscles attached to your shoulder blade, the long head of the triceps.

If you have trouble with pain in your elbow and the back of your shoulder, or trouble lifting your biceps to your ear, then this exercise is for you!

Keep in mind that if your latissimus dorsi (back muscle) is tight, it will keep you from raising your arm overhead without A LOT of effort.

When your pecs (chest muscles) are too tight, they will make it difficult to raise your arms overhead.

You will likely benefit from loosening knots in the triceps, but be sure you stretch out the lats & pecs or your issue is likely to come right back.

You should do this movement at least once every 2 weeks. (more often is better)

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

Biceps Press

This SMR exercise addresses the muscles in the front of your upper arm, the biceps.

If you have trouble with pain in your elbow or the front of your shoulder, then this exercise is for you!

People with golfer's elbow, general arm pain, or difficulty straightening the elbow should do this movement at least once every 2 weeks. (more often is better)

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

Brachi Press

This SMR exercise addresses
the muscles that cross the front-outside portion of your elbow joint (primarily the brachioradialis).

If you have trouble with pain in your elbow, especially when lifting things, then this exercise is for you!

People with tennis elbow, general arm pain, or difficulty straightening the elbow should do this movement at least once every 2 weeks. (more often is better)

For written instructions, click here.

For video instructions (2:10), click here.

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.**

Extensors Roll

This SMR exercise addresses the 12 muscles along the backside of your forearm.

If you have trouble with pain in your elbow or wrist, especially a dull ache that 'comes and goes', then this exercise is for you!

People with elbow pain, wrist pain, or general arm pain should do this movement at least once every 2 weeks. (more often is better)

For written instructions, click here to download a printable PDF of the Extensors Roll

Extensors Press

extensor-press-1b--gallery — 47th Extended -- Extensors Press

You should do this SMR exercise AFTER the Extensors Roll.

This SMR exercise more deeply addresses some of the 12 muscles along the backside of your forearm.

If you have trouble with pain in your elbow or wrist, especially a dull ache that 'comes and goes', then this exercise is for you!

People with elbow pain, wrist pain, or general arm pain should do this movement at least once every 2 weeks. (more often is better)

For written instructions, click here.

For video instructions (2:03), click here.

Click here to see the rest of the Extended Movements.

Super Press

You should do this SMR exercise AFTER
the Extensors Roll
and the Extensors Knead.

This SMR exercise addresses
the deepest of the 12 muscles along the backside of your forearm, the supinator.

If you have trouble with pain in your elbow or wrist, especially a deep, dull ache that 'comes and goes', then this exercise is for you!

For written instructions, click here.

For video instructions (2:07), click here.

Click here to see the rest of the Extended Movements.

Flexors Roll

This SMR exercise addresses the 8 muscles along the frontside of your forearm.

If you have trouble with pain in your elbow or wrist, especially a dull ache that 'comes and goes', then this exercise is for you!

People with elbow pain, wrist pain, or general arm pain should do this movement at least once every 2 weeks. (more often is better)

For written instructions, click here to download a printable PDF of the NEW 2014 Flexors Roll (updated video coming soon).

For video instructions (2:19), click here

Click here to see all of the Secondary SMR Exercises.

Flexors Press

You should do this SMR exercise in compliment with the Extensors Roll.

This SMR exercise more deeply addresses the 8 muscles along the front side of your forearm.

If you have trouble with pain in your elbow or wrist, especially a dull ache that 'comes and goes', then this exercise is for you!

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