SMR Techniques – Page 4 – Alexander Method of SMR

Biceps Press

This SMR exercise addresses the muscles in the front of your upper arm, the biceps.

If you have trouble with pain in your elbow or the front of your shoulder, then this exercise is for you!

People with golfer's elbow, general arm pain, or difficulty straightening the elbow 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 Biceps Press

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.**

Brachi Press

This SMR exercise addresses
the muscles that cross the front-outside portion of your elbow joint (primarily the brachioradialis).

If you have trouble with pain in your elbow, especially when lifting things, then this exercise is for you!

People with tennis elbow, general arm pain, or difficulty straightening the elbow should do this movement at least once every 2 weeks. (more often is better)

For written instructions, click here.

For video instructions (2:10), click here.

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.**

Extensors Roll

This SMR exercise addresses the 12 muscles along the backside of your forearm.

If you have trouble with pain in your elbow or wrist, especially a dull ache that 'comes and goes', then this exercise is for you!

People with elbow pain, wrist pain, or general arm pain 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 Extensors Roll

Extensors Press

extensor-press-1b--gallery — 47th Extended -- Extensors Press

You should do this SMR exercise AFTER the Extensors Roll.

This SMR exercise more deeply addresses some of the 12 muscles along the backside of your forearm.

If you have trouble with pain in your elbow or wrist, especially a dull ache that 'comes and goes', then this exercise is for you!

People with elbow pain, wrist pain, or general arm pain should do this movement at least once every 2 weeks. (more often is better)

For written instructions, click here.

For video instructions (2:03), click here.

Click here to see the rest of the Extended Movements.

Super Press

You should do this SMR exercise AFTER
the Extensors Roll
and the Extensors Knead.

This SMR exercise addresses
the deepest of the 12 muscles along the backside of your forearm, the supinator.

If you have trouble with pain in your elbow or wrist, especially a deep, dull ache that 'comes and goes', then this exercise is for you!

For written instructions, click here.

For video instructions (2:07), click here.

Click here to see the rest of the Extended Movements.

Flexors Roll

This SMR exercise addresses the 8 muscles along the frontside of your forearm.

If you have trouble with pain in your elbow or wrist, especially a dull ache that 'comes and goes', then this exercise is for you!

People with elbow pain, wrist pain, or general arm pain 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 NEW 2014 Flexors Roll (updated video coming soon).

For video instructions (2:19), click here

Click here to see all of the Secondary SMR Exercises.

Flexors Press

You should do this SMR exercise in compliment with the Extensors Roll.

This SMR exercise more deeply addresses the 8 muscles along the front side of your forearm.

If you have trouble with pain in your elbow or wrist, especially a dull ache that 'comes and goes', then this exercise is for you!

For written instructions, click here to download a printable PDF of the Flexors Press

Pronator Press

You should do this SMR exercise AFTER the Flexors Roll and the Flexors Knead.

This SMR exercise addresses
the deepest of the 8 muscles along the frontside of your forearm, the pronator teres.

If you have trouble with pain in your elbow or wrist, especially a deep, dull ache that 'comes and goes', then this exercise is for you!

For written instructions, click here.

For video instructions (2:11), click here.

Click here to see the rest of the Extended Movements.

Pecs Hand Press

pecs-press-1a--gallery — 32nd Extended -- Pecs Hand Press

Use this SMR exercise to address the muscles in the front of your chest (primarily the pectoralis minor).

If you have trouble with rotator cuff issues, shoulder impingement, frozen shoulder, or just about any other discomfort in your shoulders or neck, then this exercise is for you!

The pectoralis minor muscle is involved in everything you do that involves the shoulder blade. When it locks up, all shoulder movements (and even some neck movements) are compromised.

You should do this movement (or the Pecs Wall Press or the Pecs Floor Press) at least once every 2 weeks. (more often is better) One of the three versions of the Pecs Press will make more sense to you than the other two. The one you that you feel the best release with when practicing it is the technique you should utilize at least every other day. Practice all three pecs techniques in rotation over 10-14 days along with all of the shoulder techniques (Primary, Secondary, and Extended) when you are attempting to clear a shoulder issue that needs more attention.

For written instructions, click here to download a printable PDF of the Pecs Hand Press.

For our downloadable video instructions (2:30), click here (updated video coming soon)

Click here to see the rest of the SMR Techniques.

Pecs Wall Press

pecs-press-2c-2016-thumb — 33rd Extended -- Pecs Wall Press

Use this SMR exercise as an alternative to the Pecs Hand Press.

Use this SMR exercise to address the muscles in the front of your chest (primarily the pectoralis minor).

If you have trouble with rotator cuff issues, shoulder impingement, frozen shoulder, or just about any other discomfort in your shoulders or neck, then this exercise is for you!

The pectoralis minor muscle is involved in everything you do that involves the shoulder blade.

When it locks up, all shoulder movements (and even some neck movements) are compromised.

You should do this movement (or the Pecs Hand Press or the Pecs Floor Press) at least once every 2 weeks. (more often is better) One of the three versions of the Pecs Press will make more sense to you than the other two. The one you that you feel the best release with when practicing it is the technique you should utilize at least every other day. Practice all three pecs techniques in rotation over several days along with all of the shoulder techniques (Primary, Secondary, and Extended) when you are attempting to clear a shoulder issue that needs more attention.

For written instructions, click here.

For video instructions (1:48), click here. (Updated video coming soon!)

Click here to see the rest of the SMR Techniques.