SMR – Page 11 – Alexander Method of SMR

Double Quads Press

21st Extended -- Quads Press -- Double Ball

Use this SMR exercise AFTER the Quads Roll.

This SMR exercise is a variation of the Single Quads Press movement to address the deeper knots in quads. You may find this double ball version of the technique easier.

If the roller is still pretty intense to work with, then keep using a roller until it is reasonably comfortable.

The balls can go deeper than the roller, so gradually work them into your schedule.

If you have tightness and discomfort in your knees or the front of your hips, then this exercise is likely to help.

For written instructions, click here.

For video instructions (4:23), 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.**

IT Band Press

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

This SMR exercise is to address the deepest knots in outer quads.

You may not be ready for this exercise. If the roller is still pretty intense to work with, then keep using a roller until it is reasonably comfortable.

The ball goes deeper than the roller, so gradually work using it into your schedule.

If you have tightness and discomfort above or below the outside of your knees or along the outside of thighs, then this exercise is likely to help.

For written instructions, click here.

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

Click here to see the rest of the Extended Movements.

Single Quads Press

20th Extended -- Quads Press -- Single Ball

Use this SMR exercise AFTER the Quads Roll.

This SMR exercise is to address the deeper knots in quads. You might not be ready for this exercise.

If the roller is still pretty intense to work with, then keep using a roller until it is reasonably comfortable.

The ball goes deeper than the roller, so gradually work using it into your schedule.

If you have tightness and discomfort in your knees or hips, then this exercise is likely to help.

For written instructions, click here.

Video coming soon.

Click here to see the rest of the Extended Movements.

Toes Press

Use this SMR exercise to address the muscles in the top of your foot, AFTER you've done the Foot Roll, and Arch Roll.

If you have trouble with general muscle pain near the toes, cramps in or near your toes, claw/hammer toes, or just about any other discomfort or dysfunction of the toes, then this exercise is for you!

You should do this movement daily or as often as needed until your issue is resolved.

For written instructions, click here.

For video instructions (2:18), click here. (Updated video coming soon!)

Click here to see the rest of the Extended Movements.

Foot Press

Use this SMR exercise to address the muscles in the bottom of your foot, AFTER you've done the Foot Roll, and 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 often as needed until your issue is resolved.

For written instructions, click here.

For video instructions (5:04), click here. (Updated video instructions coming soon)

Click here to see the rest of the Extended Movements.

Pop Press

Use this SMR exercise AFTER the Quads Roll and either the Single Quads Press or the Double Quads Press.

This SMR exercise is to address the popliteus, a muscle deep in the back of your knee.

If you release the knots close to your knee in your quads, you might not even need to do this SMR exercise to release the tightness you feel in the back of your knee.

Use the ball to get into the space high on the back of your knee to work on the deeper knots that nag at you and never seem to release with stretching and other SMR techniques.

If you have tightness and discomfort in the back of your knee, then this exercise is likely to help. (But don't forget to loosen your quads! Tightness there probably caused tightness in the back of your knee.)

For written instructions, click here

For video instructions (5:07), click here (Updated video coming soon!)

Click here to see the rest of the Extended Movements.

Post Tib Press

Use this SMR exercise AFTER the Calves Roll to address the soleus, flexor muscles, and posterior tibialis muscles of the back of the lower leg.

If you have discomfort in your calves or arches during running or jumping activities, then this exercise is for you!

This SMR exercise is especially helpful at addressing some of the muscles that cause plantar fasciitis.

For written instructions, click here.

For video instructions (4:30), click here. (Updated video coming soon!)

Click here to see the rest of the Extended Movements.

Gastroc Roll

Use this SMR exercise to address the gastrocnemius, soleus and other muscles of the back of the lower leg.

If you have trouble flexing your knee or discomfort in your calves during running or jumping activities, then this exercise is for you!

For written instructions, click here.

For video instructions (2:53), click here. (Updated video coming soon!)

Click here to see the rest of the Extended Movements.

Interview with Jeff: What is SMR?

This short interview was conducted just prior to the SMR Coaches Clinic at CrossFit Invictus in San Diego. Jeff was asked to describe what SMR is, and why would you want to do it. He gives brief explanations to the science and methodology of self-myofascial release. If you aren't doing it, you should be! Watch the video to learn more.

Bike Wear World filmed this interview. They're big fans of SMR, and Jeff appreciates their help promoting it to the public. Thanks, Sami!

Want to share this video? Look below for the URL and the embedding script.

URL :

http://www.youtube.com/watch?v=aJUz4xvnHXs&feature=player_embedded