Neck Issues – Alexander Method of SMR

Delts Press Wall & Floor

delts-press-1a--gallery — 44th & 45th Extended -- Delts Press -- Wall/Floor

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

This SMR exercise addresses the three heads of the deltoid muscles.

If you have trouble lifting your arms overhead 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 delts, 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.

(Video coming soon!)

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.**

Sterno Press

This SMR exercise addresses the sternocleidomastoid, one of the many muscles that runs along the side of your neck and is attached to your sternum & clavicle in the front of your body and your skull just behind your ear.

You will notice a number of issues that this muscle influences.

The most important issue this muscle can cause is poor neck posture.

If you can't easily lie flat on your back with your head and shoulders on the floor and your chin close to your chest, then this exercise is for you!

The Neck Press and Scalene Press techniques are natural compliments to this SMR exercise, so do them together.

For written instructions, click here.

(Video coming soon!)

Click here to see the rest of the SMR Techniques.

Lats Roll

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

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

The movement below 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 Lats Roll

For our downloadable video instruction, click here

Below is a video from our archives which we completed in 2010:

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.**