Alexander Method – Page 17 – Alexander Method of SMR

Pronator Press

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

This SMR exercise addresses
the deepest of the 8 muscles along the frontside of your forearm, the pronator teres.

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 (2:11), 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.**

Pecs Hand Press

pecs-press-1a--gallery — 32nd Extended -- Pecs Hand Press

Use this SMR exercise to address the muscles in the front of your chest (primarily the pectoralis minor).

If you have trouble with rotator cuff issues, shoulder impingement, frozen shoulder, or just about any other discomfort in your shoulders or neck, then this exercise is for you!

The pectoralis minor muscle is involved in everything you do that involves the shoulder blade. When it locks up, all shoulder movements (and even some neck movements) are compromised.

You should do this movement (or the Pecs Wall Press or the Pecs Floor Press) at least once every 2 weeks. (more often is better) One of the three versions of the Pecs Press will make more sense to you than the other two. The one you that you feel the best release with when practicing it is the technique you should utilize at least every other day. Practice all three pecs techniques in rotation over 10-14 days along with all of the shoulder techniques (Primary, Secondary, and Extended) when you are attempting to clear a shoulder issue that needs more attention.

For written instructions, click here to download a printable PDF of the Pecs Hand Press.

For our downloadable video instructions (2:30), click here (updated video coming soon)

Click here to see the rest of the SMR Techniques.

Pecs Wall Press

pecs-press-2c-2016-thumb — 33rd Extended -- Pecs Wall Press

Use this SMR exercise as an alternative to the Pecs Hand Press.

Use this SMR exercise to address the muscles in the front of your chest (primarily the pectoralis minor).

If you have trouble with rotator cuff issues, shoulder impingement, frozen shoulder, or just about any other discomfort in your shoulders or neck, then this exercise is for you!

The pectoralis minor muscle is involved in everything you do that involves the shoulder blade.

When it locks up, all shoulder movements (and even some neck movements) are compromised.

You should do this movement (or the Pecs Hand Press or the Pecs Floor Press) at least once every 2 weeks. (more often is better) One of the three versions of the Pecs Press will make more sense to you than the other two. The one you that you feel the best release with when practicing it is the technique you should utilize at least every other day. Practice all three pecs techniques in rotation over several days along with all of the shoulder techniques (Primary, Secondary, and Extended) when you are attempting to clear a shoulder issue that needs more attention.

For written instructions, click here.

For video instructions (1:48), click here. (Updated video coming soon!)

Click here to see the rest of the SMR Techniques.

Pecs Floor Press

pecs-press-3a--gallery — 34th Extended -- Pecs Floor Press

Use this SMR exercise as an alternative to the Pecs Hand Press.

Use this SMR exercise to address the muscles in the front of your chest (primarily the pectoralis minor).

If you have trouble with rotator cuff issues, shoulder impingement, frozen shoulder, or just about any other discomfort in your shoulders or neck, then this exercise is for you!

The pectoralis minor muscle is involved in everything you do that involves the shoulder blade.

When it locks up, all shoulder movements (and even some neck movements) are compromised.

You should do this movement (or the Pecs Hand Press or the Pecs Wall Press) at least once every 2 weeks. (more often is better) One of the three versions of the Pecs Press will make more sense to you than the other two. The one you that you feel the best release with when practicing it is the technique you should utilize at least every other day. Practice all three pecs techniques in rotation over several days along with all of the shoulder techniques (Primary, Secondary, and Extended) when you are attempting to clear a shoulder issue that needs more attention.

For written instructions, click here.

For video instructions (2:15), click here. (Updated video coming soon!)

Click here to see the rest of the Extended Movements.

Infra Press

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

This SMR exercise addresses two of the 4 rotator cuff muscles, the infraspinatus and the teres minor.

If you have trouble with rotator cuff issues, especially pain in the back of your shoulder, then this exercise is for you!

Keep in mind that the lats and pectoralis minor muscles are involved in everything you do that involves the shoulder blade.

You will likely benefit from loosening knots in the infraspinatus, but be sure you stretch out the lats and pec minor or your issue is likely to come right back.

For written instructions, click here

For video instructions (3:07), click here (Updated video coming soon!)

Click here to see all of the Extended SMR Exercises.

Subscap Press

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

This SMR exercise addresses one of the 4 rotator cuff muscles, the subscapularis.

If you have trouble with rotator cuff issues, especially frozen shoulder, then this exercise is for you!

Keep in mind that the lats and pectoralis minor muscles are involved in everything you do with the shoulder blade.

You will likely benefit from loosening knots in the subscapularis, but be sure you stretch out the lats and the pec minor or your issue is likely to come right back.

For written instructions, click here.

For video instructions (3:07), click here. (Updated video coming soon!)

Click here to see the rest of the Extended Movements.

Supra Floor Press

Use this SMR exercise AFTER you do the Lats Roll, Neck Roll and the Pecs Hand Press (or one of it's alternatives).

This SMR exercise addresses one of the 4 rotator cuff muscles, the supraspinatus, while also addressing the outer area of the trapezius muscle.

If you have trouble with rotator cuff issues, especially pain in the top of your shoulder when you lift your arm, then this exercise is for you!

Keep in mind that the lats and pectoralis minor muscles are involved in everything you do that involves the shoulder blade.

You will likely benefit from loosening knots in the supraspinatus, but be sure you stretch out the lats and pec minor or your issue is likely to come right back.

For written instructions, click here.

For video instructions (3:24), click here. (Updated video coming soon!)

Click here to see the rest of the Extended Movements.

Supra Wall Press

Use this SMR exercise AFTER you do the Lats Roll, Neck Roll and the Pecs Hand Press (or one of it's alternatives).

This SMR exercise addresses one of the 4 rotator cuff muscles, the supraspinatus, while also addressing the outer area of the trapezius.

It is similar to the Supra Floor Press, but some people find this movement more effective.

If you have trouble with rotator cuff issues, especially pain in the top of your shoulder when you lift your arm, then this exercise is for you! Keep in mind that the lats and the pectoralis minor muscle are involved in everything you do with the shoulder blade.

You will likely benefit from loosening knots in the supraspinatus, but be sure you stretch out the lats and pec minor or your issue is likely to come right back.

For written instructions, click here.

For video instructions (3:11), click here. (Updated video coming soon!)

Click here to see the rest of the Extended Movements.

Levator Floor Press

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 levator scapulae.

If you have trouble with neck pain or shoulder pain when you lift your arm, then this exercise is for you!

Keep in mind that the pectoralis minor muscle is involved in everything you do that involves the shoulder blade.

You will likely benefit from loosening knots in the levator scapulae, but be sure you stretch out the pec minor 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.

For video instructions, click here. (video from 2010--updated video is in the works!)

Click here to see the rest of the SMR Techniques.

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.**

Levator Wall Press

levator-press-2b--gallery — 38th Extended -- Levator Wall Press

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

This SMR exercise addresses one of the 16 muscles attached to your shoulder blade, the levator scapulae.

If you have trouble with neck pain or shoulder pain when you lift your arm, then this exercise is for you!

It is similar to the Levator Floor Press, but some people find this movement more effective.

Keep in mind that the lats and the pectoralis minor muscles is involved in everything you do that involves the shoulder blade.

You will likely benefit from loosening knots in the levator scapulae, but be sure you stretch out the pec minor or your issue is likely to come right back.

For written instructions, click here.

For video instructions (3:49), click here. (Updated video coming soon!)

Click here to see the rest of the SMR Techniques.