Author: Alexander Method

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:
IMG_6200

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!

Compression Straps

We endorse the following compression straps for use in SMR techniques to improve circulation and more quickly relieve soft tissue issues that limit muscular performance. By using the appropriate level of tension for short periods of time (30 seconds up to 2 minutes) you can help your stubborn, tight muscles to relax more quickly and lessen the stress on your joints.
All4
Compression Strap 4-Pack

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.

All4
Use this to boost circulation
Compression Strap 4-Pack

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

Pic 3 straight knees IMG 0047

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

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.