Peroneals Wall 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.

Video instructions 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.**

Peroneals Wall Roll

For written instructions, click here.

Video instructions coming soon.

Click here to see the rest of the Extended Movements.

Show Us Your SMR Love

This was posted on Jeff's wall on FaceBook today:

"Thank you for the add Mr. Jeff Alexander. As you can tell from all my pics of SMR at CrossFit FTF, I am a HUGE fan. Thank you for your products. I'm honored that you choose to use my pic for your cover page as well. Thank you for all you do."

Matt, your supportive feedback and commitment to continual improvement are the reasons we do what we do. You keep up the good work, and we'll keep trying to help you get there!

Matt put this picture up, and Jeff made it his cover image:

Post your SMR-related pics on Jeff's wall or the SMR FaceBook page. If we like it we might repost it to remind others to make SMR a regular part of their day. You'll move better and get faster results through your efforts by practicing the techniques regularly. Good luck!

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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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.

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 Floor Press

pecs-press-3a--gallery — 34th Extended -- Pecs Floor 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 Wall 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 (2:15), click here. (Updated video coming soon!)

Click here to see the rest of the Extended Movements.

Levator Wall Press

levator-press-2b--gallery — 38th Extended -- Levator Wall 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 addresses one of the 16 muscles attached to your shoulder blade, the levator scapulae.

If you have trouble with neck pain or shoulder pain when you lift your arm, then this exercise is for you!

It is similar to the Levator Floor Press, but some people find this movement more effective.

Keep in mind that the lats and the pectoralis minor muscles is involved in everything you do that involves the shoulder blade.

You will likely benefit from loosening knots in the levator scapulae, but be sure you stretch out the pec minor or your issue is likely to come right back.

For written instructions, click here.

For video instructions (3:49), click here. (Updated video coming soon!)

Click here to see the rest of the SMR Techniques.