SMR Techniques – Page 6 – Alexander Method of SMR

Serratus Press

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

This SMR exercise more deeply addresses the 4 muscles that cross the shoulder joint on the backside of your body, plus numerous other muscles along the side & back of the ribs.

If you have trouble with shoulder pain when you lift your arm, 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 back of your shoulder & ribs, 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.

For video instructions (3:28), click here. (Updated video coming soon!)

Click here to return to all 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.**

Scalene Press

This SMR exercise more deeply addresses the sternocleidomastoid (SCM), one of the many muscles that runs along the side of your neck and is attached to your sternum & clavicle, and also addresses the scalene muscles underneath the SCM. Practice this SMR exercise AFTER the Neck Roll and the Sterno Roll, and in compliment with the Neck Press.

If you find your tight muscles are not relieved with the roller techniques then SLOWLY practice this deeper ball technique.

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

The most important issue this technique can influence is poor neck posture.

If you can't easily turn or tilt your head then this exercise is for you!

The Neck Press technique is a natural compliment to this SMR exercise, so do them together.

For written instructions, click here.

For video instructions (4:11), click here. (Updated video coming soon!)

Click here to see the rest of the Extended Movements.

Piriformis Press

piri-press-1d--gallery — 24th Extended -- Piriformis Press

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

This SMR exercise is to address the knots in your piriformis and other lateral rotators of the thigh.

If you have sciatica, SI joint issues, or general tightness or discomfort in the 'cheek' area of the outside of your hip, then this exercise is likely to help.

You should do this SMR exercise at least once every 2 weeks. (more often is better)

If you skip the first 2 SMR exercises for the muscle in the front and inside regions of your thigh (the Quads Roll and the Adductors Roll), there is a strong likelihood of your hip discomfort coming right back.

DON'T skip your hip flexors, quads & adductors when dealing with hip pain.

For written instructions, click here.

For video instructions (4:43), click here. (Updated video coming soon!)

Click here to see all of the SMR Exercises.

Glute Med Press

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

This SMR exercise is to address knots in the gluteus medius, a muscle in the upper & outer portion of the hip.

If you have general tightness or discomfort in the lower 'cheek' area of the outside of your hip, then this exercise is likely to help.

If you skip the first 2 SMR exercises for the muscle in the front and inside regions of your thigh, there is a strong likelihood of your hip discomfort coming right back.

DON'T skip your hip flexors, quads & adductors when dealing with hip pain.
(Your center quad & adductor muscles greatly contribute to proper hip function.)

You should do this SMR exercise at least once every 2 weeks. (more often is usually better)

For written instructions, click here.

For video instructions (3:18), click here. (Updated video coming soon!)

Click here to see all of the SMR Exercises.

TFL Roll

Use this SMR exercise AFTER the Quads Roll and the IT Band Roll.

This SMR exercise is to address knots in a relatively small muscle across the front outside area of the hip.

If you skip the first 2 SMR exercises for the muscles in the front and outside regions of your thigh, there is a strong likelihood of your hip discomfort coming right back. (Your center & outer quads greatly influence the load on this muscle.)

If you have general tightness or discomfort in the front area of the outside of your hip, or the upper area of the outside of your thigh, then this exercise is likely to help.

For written instructions, click here

For video instructions (2:58), click here. (Updated video coming soon!)

Click here to see the rest of the Extended Movements.

TFL Press

Use this SMR exercise AFTER the Quads Roll, the IT Band Roll, and the TFL Roll.

This SMR exercise is to address deeper knots in a relatively small muscle across the front outside area of the hip.

If you skip the first 2 SMR exercises for the muscles in the front and outside regions of your thigh, there is a strong likelihood of your hip discomfort coming right back. (Your center & outer quads greatly influence the load on this muscle.)

If you have general tightness or discomfort in the front area of the outside of your hip, or the upper area of the outside of your thigh, then this exercise is likely to help.

For written instructions, click here.

For video instructions (3:43), click here. (Updated video coming soon!)

Click here to see the rest of the Extended Movements.

Glutes Roll

Use this SMR exercise to address the muscles in the back of your hips.

You probably won't notice knots in your buns when you are just walking around, but when you slowly roll through this tissue, you'll find them!

The gluteus maximus (and many of the other posterior hip muscles) is involved in any movement using the hips. When one or more of your glutes is dysfunctional, proper hip function is compromised.

You will notice a 'lightness' with body movements if you release any knots in your glutes.

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

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

If you have lower back issues you should begin this technique by lying flat on the floor FIRST, then lift your hips to get the roller underneath you (instead of sitting on the roller and lying back).

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.**

Sacrum Press

Use this SMR exercise to address the deeper muscles in the back of your hips AFTER doing the Glutes Roll.

People with SI joint issues should cautiously use this exercise to work out those deep knots in the muscles that attach in the back of the hips. In addition to working the back of the hips, if you have SI joint issues be sure you are practicing the Iliacus Press. The Iliacus muscle is part of the Iliopsoas Group, the most influential hip flexors in your body.

For written instructions, click here.

For video instructions (3:14), click here. (Updated video coming soon!)

Click here to see the rest of the Extended Movements.

Psoas Press

Use this SMR exercise AFTER the Quads Roll.

This SMR exercise is to address the knots in your Iliopsoas group, primarily the psoas muscle.

If you have tightness or discomfort in your hip or lower back, then this exercise is likely to help.

Although not immediately obvious, this one SMR exercise can provide you with relief of thigh, hip, and lower/mid-back dysfunctions.

The Iliopsoas Group (and the psoas in particular) is the most influential collection of hip & spine flexors in the body and therefore they are the most influential muscles in the body.

You should do this SMR exercise at least once every 2 weeks. (more often is better) If you have psoas tension you should be doing the Supported Corpse Stretch every single day until that tension is gone. Practicing the Psoas Press first, then the Supported Corpse is an effective one-two punch for hip flexor tension and lower back pain.

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

For our downloadable video instruction, click here

Click here to see the rest of the SMR Techniques.

Single QL Press

ql-press-1b--gallery — 27th Extended -- QL Press -- Single Ball

Use this SMR exercise AFTER the Quads Roll, the Lats Roll, and in compliment with the Psoas Press (either immediately before or after).

This SMR exercise is to address the deep knots in your lower back (primarily the quadratus lumborum muscle).

If you have tightness or discomfort in your lower back, then this exercise is likely to help relieve your immediate discomfort, but the tight hip flexors on the opposite side of the spine are the likely source of your discomfort.

DON'T skip the work on your psoas!

You should do this SMR exercise as needed to relieve tight lower back knots.

For written instructions, click here

For downloadable video instructions (4:03), click here (Updated video coming soon!)

Click here to see all of the Extended SMR Exercises.