Alexander Method – Page 20 – Alexander Method of SMR

Single Quads Press

20th Extended -- Quads Press -- Single Ball

Use this SMR exercise AFTER the Quads Roll.

This SMR exercise is to address the deeper knots in quads. You might not be ready for this exercise.

If the roller is still pretty intense to work with, then keep using a roller until it is reasonably comfortable.

The ball goes deeper than the roller, so gradually work using it into your schedule.

If you have tightness and discomfort in your knees or hips, then this exercise is likely to help.

For written instructions, click here.

Video coming soon.

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.**

Quads Roll

Practice the SMR exercise displayed below at least once each week to maintain proper hip, knee and back function.

It is likely you will need to stretch each day and possibly do other SMR movements for your "trouble areas."

This technique is part of the foundation that you build on, and you should revisit it often.

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

For our downloadable video instruction, click here

Below is a video from our YouTube archives:

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 the rest of the 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.**

Toes Press

Use this SMR exercise to address the muscles in the top of your foot, AFTER you've done the Foot Roll, and Arch Roll.

If you have trouble with general muscle pain near the toes, cramps in or near your toes, claw/hammer toes, or just about any other discomfort or dysfunction of the toes, then this exercise is for you!

You should do this movement daily or as often as needed until your issue is resolved.

For written instructions, click here.

For video instructions (2:18), click here. (Updated video coming soon!)

Click here to see the rest of the Extended Movements.

Foot Press

Use this SMR exercise to address the muscles in the bottom of your foot, AFTER you've done the Foot Roll, and the Arch Roll.

If you have trouble with heel pain, fallen arches, claw/hammer toes, or just about any other discomfort or dysfunction in your foot, then this exercise is for you!

You should do this movement daily or as often as needed until your issue is resolved.

For written instructions, click here.

For video instructions (5:04), click here. (Updated video instructions coming soon)

Click here to see the rest of the Extended Movements.

Arch Roll

Use this SMR exercise to address the muscles in the bottom of your foot, AFTER you've done the Foot Roll.

If you have trouble with heel pain, fallen arches, claw/hammer toes, or just about any other discomfort or dysfunction in your foot, then this exercise is for you!

You should do this movement daily or as frequently as needed.

For written instructions, click here.

For video instructions (2:49), click here. (Updated video coming soon!)

Click here to see the rest of the Extended Movements.

Foot Roll

Use this SMR exercise to address the muscles in the bottom of your foot. If you have trouble with heel pain, fallen arches, claw/hammer toes, or just about any other discomfort or dysfunction in your foot, then this exercise is for you!

There are 11 muscles in the foot with 8 muscles on the bottom separated into 4 different layers. Start with light, slow movements. Address one foot at a time if necessary.

Gradually increase the pressure, but try not to roll quickly through the muscles in the bottom of your foot if you are interested in addressing the deeper layers (you'll be wasting your time).

Let your pain threshold guide you to back off when you apply too much pressure.

The best time to do this SMR exercise is just after a hot bath or shower, when your muscles are all warmed up.

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 Foot 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.**

Pop Press

Use this SMR exercise AFTER the Quads Roll and either the Single Quads Press or the Double Quads Press.

This SMR exercise is to address the popliteus, a muscle deep in the back of your knee.

If you release the knots close to your knee in your quads, you might not even need to do this SMR exercise to release the tightness you feel in the back of your knee.

Use the ball to get into the space high on the back of your knee to work on the deeper knots that nag at you and never seem to release with stretching and other SMR techniques.

If you have tightness and discomfort in the back of your knee, then this exercise is likely to help. (But don't forget to loosen your quads! Tightness there probably caused tightness in the back of your knee.)

For written instructions, click here

For video instructions (5:07), click here (Updated video coming soon!)

Click here to see the rest of the Extended Movements.

Post Tib Press

Use this SMR exercise AFTER the Calves Roll to address the soleus, flexor muscles, and posterior tibialis muscles of the back of the lower leg.

If you have discomfort in your calves or arches during running or jumping activities, then this exercise is for you!

This SMR exercise is especially helpful at addressing some of the muscles that cause plantar fasciitis.

For written instructions, click here.

For video instructions (4:30), click here. (Updated video coming soon!)

Click here to see the rest of the Extended Movements.

Calves Roll

Use this SMR exercise to address the muscles in the back of your calf.

If you have trouble with shin splints, heel pain or achilles tendon pain, or just about any other discomfort in your calves, then this exercise is for you!

The soleus muscle is involved in everything you do that involves the foot.

When it locks up, all foot movements (and even some knee & hip movements) are compromised.

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 Calves Roll

For our downloadable video instruction, click here (video from 2010--updated video is in the works!)

Gastroc Roll

Use this SMR exercise to address the gastrocnemius, soleus and other muscles of the back of the lower leg.

If you have trouble flexing your knee or discomfort in your calves during running or jumping activities, then this exercise is for you!

For written instructions, click here.

For video instructions (2:53), click here. (Updated video coming soon!)

Click here to see the rest of the Extended Movements.