Click the techniques below to learn how to help your issue.
The 23 Fundamental SMR techniques are to be practiced at least once every two weeks for each technique, but more often will be necessary for some areas. The Fundamentals include the 3 Primaries and the 20 Secondaries.
The 3 Primary SMR Techniques are to be practiced at least once a week. More often is likely to benefit you more.![]() 1st Primary -- Quads Roll![]() 2nd Primary -- Adductors Roll![]() 3rd Primary -- Lats Roll
The 20 Secondary SMR Techniques are to be practiced at least once for each technique every two weeks as an assessment. More often is likely to benefit you for some techniques, but you should never ignore an area for more than a couple weeks before inspecting it again to ensure you aren't skipping a problem when it is small and relatively easy to fix. ![]() 1st Secondary -- Calves Roll![]() 2nd Secondary -- Foot Roll![]() 3rd Secondary -- Hamstrings Roll![]() 4th Secondary -- VMO Roll![]() 5th Secondary -- IT Band Roll![]() 6th Secondary -- Glutes Roll![]() 7th Secondary -- Piriformis Roll![]() 8th Secondary -- Iliopsoas Roll![]() 9th Secondary -- QL Roll![]() 10th Secondary -- Pecs Roll![]() 11th Secondary -- T-Spine Roll![]() 12th Secondary -- Delts Roll![]() 13th Secondary -- Levator Floor Press![]() 14th Secondary -- SMR Butterfly![]() 15th Secondary -- Neck Roll![]() 16th Secondary -- Sterno Roll![]() 17th Secondary -- Triceps Roll![]() 18th Secondary -- Biceps Press![]() 19th Secondary -- Extensors Roll![]() 20th Secondary -- Flexors Press
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The 47 Extended SMR techniques are to be practiced as needed when dealing with a issue in that area of your body (normally two or three techniques per day). These techniques are meant to be done almost daily when you have an issue in that region (and ONLY when you have an issue in that region).![]() 1st Extended -- Gastroc Roll![]() 2nd Extended -- Pop Press![]() 3rd Extended -- Post Tib Press![]() 4th Extended -- Peroneals Wall Roll![]() 5th Extended -- Peroneals Wall Press![]() 6th Extended -- Peroneals Floor Roll![]() 7th Extended -- Peroneals Floor Press![]() 8th Extended -- Shin Wall Roll![]() 9th Extended -- Shin Wall Press![]() 10th Extended -- Shin Floor Roll![]() 11th Extended -- Shin Floor Press![]() 12th Extended -- Arch Roll![]() 13th Extended -- Arch Press![]() 14th Extended -- Foot Press![]() 15th Extended -- Toes Press![]() 16th Extended -- Hamstrings Press![]() 17th Extended -- Seated Adductor Press![]() 18th Extended -- Prone Adductor Press![]() 19th Extended -- IT Band Press![]() 20th Extended -- Quads Press -- Single Ball![]() 21st Extended -- Quads Press -- Double Ball![]() 22nd Extended -- The Cricket![]() 23rd Extended -- Glute Med Press![]() 24th Extended -- Piriformis Press![]() 25th Extended -- TFL Roll![]() 26th Extended -- TFL Press![]() 27th Extended -- QL Press -- Single Ball![]() 28th Extended -- QL Press -- Double Ball![]() 29th Extended -- Sacrum Press![]() 30th Extended -- Iliacus Press![]() 31st Extended -- Psoas Press![]() 32nd Extended -- Pecs Hand Press![]() 33rd Extended -- Pecs Wall Press![]() 34th Extended -- Pecs Floor Press![]() 35th Extended -- Neck Press![]() 36th Extended -- Scalenes Press![]() 37th Extended -- Sterno Press![]() 38th Extended -- Levator Wall Press![]() 39th Extended -- Infra Press![]() 40th Extended -- Supra Floor Press![]() 41st Extended -- Supra Wall Press![]() 42nd Extended -- Subscap Press![]() 43rd Extended -- Serratus Press![]() 44th Extended -- Delts Press -- Wall![]() 45th Extended -- Delts Press -- Floor![]() 46th Extended -- Brachi Press![]() 47th Extended -- Extensors Press
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Take 2-5 minutes for each SMR exercise per side of your body. This will provide enough time under tension to stimulate the GTO and your muscles will likely relax more, allowing you to make quicker progress toward full range pain-free movement. Quicker movements tend to stimulate the muscles, whereas slower movements tend to relax them. You may need significant SMR work in a particular area. Work through all 70 of the SMR techniques as needed, plus the nearly 90 stretches to address every skeletal muscle in your body. Over time you should need these techniques less often and it should take less time with each technique to get the release you are seeking. |
**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.** |