Less Pressure is better than More Pressure

When you roll out does it hurt too much? Does it seem like it never gets any more comfortable or pleasant? Maybe you are actually working too hard or using the wrong tool....

In the video clip below Jeff explains why less is more and you should be working smarter, not just harder:

Get the right tools in your toolbox to get the results you need. Get the know-how to work out your issues when you can and make that call to a professional when you need a little extra help. Over time the process of SMR should get easier to maintain and see results. If it isn't shoot, us a message and we'll help you get the relief you are seeking.

Muscles tighten up for a number of different reasons. Let's not make finding the solution more complicated than necessary.

Good luck!

Sterno Roll

Use this SMR exercise AFTER the Lats Roll and in compliment with the Neck Roll.

This SMR exercise is to address the layers of knots & adhesions in the numerous muscles in your neck.

If you have tightness or discomfort in your neck, headaches, or general shoulder & neck issues, then this exercise is likely to help.

For written instructions, click here to download a printable PDF of the Sterno 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.**

Neck Roll

Use this SMR exercise AFTER the Lats Roll and the Pecs Hand Press (or one of it's alternatives), and in compliment with the Sterno Roll.

This SMR exercise is to address the layers of knots & adhesions in the numerous muscles in your neck.

If you have tightness or discomfort in your neck, headaches, or general shoulder & neck issues, then this exercise is likely to help.

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

Delts Roll

Use this SMR exercise AFTER the Lats Roll.

This SMR exercise is to address the layers of knots & adhesions in your delts.

If you have tightness or discomfort in your shoulders, deep dull aches in your upper or mid back, or general shoulder & neck issues, then this exercise is likely to help.

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

T-Spine Roll

Use this SMR exercise AFTER the Lats Roll.

This SMR exercise is to address the multiple layers of knots & adhesions in your upper and mid-back.

If you have tightness or discomfort in your shoulders, deep dull aches in your upper or mid back, or general shoulder & neck issues, then this exercise is likely to help.

For written instructions, click here to download a printable PDF of the T-Spine Roll

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

QL Roll

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

This SMR exercise is to address the deeper knots in your lower back primarily along your spine below your ribs.

If you have tightness or discomfort in your lower back, deep dull aches in hip, or general hip & back issues, then this exercise is likely to help.

For written instructions, click here to download a printable PDF of the QL 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.**

VMO Roll

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

This SMR exercise is to address the deeper knots in your vastus medialis along the inner front side of your thigh.

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

For written instructions, click here to download a printable PDF of the VMO 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.**

Calf DVD Teaser

Got Calf Issues?

Watch the video below for some helpful tips:

Watch another 19 more clips on the DVD

or download written and video materials by clicking here.

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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.

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.

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.

Triceps Roll

tris-roll-1a--gallery — 17th Secondary -- Triceps Roll

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

This SMR exercise addresses one of the 16 muscles attached to your shoulder blade, the long head of the triceps.

If you have trouble with pain in your elbow and the back of your shoulder, or trouble lifting your biceps to your ear, then this exercise is for you!

Keep in mind that if your latissimus dorsi (back muscle) is tight, it will keep you from raising your arm overhead without A LOT of effort.

When your pecs (chest muscles) are too tight, they will make it difficult to raise your arms overhead.

You will likely benefit from loosening knots in the triceps, but be sure you stretch out the lats & pecs or your issue is likely to come right back.

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 Triceps Roll