SMR Techniques – Page 2 – Alexander Method of SMR

Hamstrings Roll

hams-roll-1b--gallery — 3rd Secondary -- Hamstrings Roll

Use this SMR exercise AFTER the Quads Roll, and the Adductors Roll.

This SMR exercise is a less effective alternative to the Hamstrings Press and is used to address the less deep knots in your hamstrings along the back of your thigh.

If you have tightness or discomfort of the knee, deep dull aches in the lower leg, or general hamstring issues, then this exercise is likely to help.

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

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.**

Arch Press

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

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.**

Shin Floor Press

This technique is potentially the deepest SMR technique for the shins but intensity is more controllable than the shin wall roll or other shin techniques. Use this SMR exercise to more deeply address the anterior tibialis and especially the extensor hallucis longus & extensor digitorum longus muscles of the front side of your lower leg.

If you have tightness/discomfort along the front of your shin or the front of your ankle during running or jumping activities (or following these activities), then this technique is for you!

This SMR technique is especially helpful at addressing some of the muscles that contribute to shin splints and general calf/ankle pain.

For written instructions, click here.

For video instructions (3:36), click here. (Updated video coming soon!)

Click here to see the rest of the Extended Movements.

Shin Floor Roll

This technique is a bit more intense than the shin wall roll. Use this SMR exercise to more deeply address the anterior tibialis, extensor hallucis longus, extensor digitorum longus muscles of the front side of your lower leg.

If you have tightness/discomfort along the front of your shin or the front of your ankle during running or jumping activities (or following these activities), then this technique is for you!

This SMR technique is especially helpful at addressing some of the muscles that contribute to shin splints and general calf/ankle pain.

For written instructions, click here.

For video instructions (3:34), click here. (Updated video coming soon!)

Click here to see the rest of the Extended Movements.

Shin Wall Roll

Use this SMR exercise to address the anterior tibialis, extensor hallucis longus, extensor digitorum longus muscles of the front side of your lower leg.

If you have tightness/discomfort along the front of your shin or the front of your ankle during running or jumping activities (or following these activities), then this technique is for you!

This SMR technique is especially helpful at addressing some of the muscles that contribute to shin splints and general calf/ankle pain.

For written instructions, click here.

Video instructions coming soon.

Click here to see the rest of the Extended Movements.

Shin Wall Press

Practice this SMR technique AFTER the Shin Wall Roll which will provide a general sense of relief from tension in the shins.

Use this SMR exercise to address the anterior tibialis, and especially the deeper extensor hallucis longus and extensor digitorum longus muscles of the front side of your lower leg.

If you have tightness/discomfort along the front of your shin or the front of your ankle during running or jumping activities (or following these activities), then this technique is for you!

This SMR technique is especially helpful at addressing some of the muscles that contribute to shin splints and general calf/ankle pain.

For written instructions, click here.

Video instructions coming soon.

Click here to see the rest of the Extended Movements.

Peroneals Floor Press

Use this SMR exercise to address the peroneus longus & peroneus brevis muscles of the outer side of your lower leg.

If you have tightness/discomfort along the outside of your calves, outer ankle, or along the pinky-side of your foot during running or jumping activities (or following these activities), then this technique is for you!

This SMR technique is especially helpful at addressing some of the muscles that contribute to plantar fasciitis and general ankle/outer foot pain.

For written instructions, click here.

For video instructions (2:46), click here. (Updated video coming soon!)

Click here to see the rest of the Extended Movements.

Category: SMR Techniques