SMR Blog Posts – Page 27 – Alexander Method of SMR

Hamstrings Press

hams-1a--gallery — 16th Extended -- Hamstrings Press

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

This SMR exercise is to address the deeper knots in your hamstrings along the back of your thigh.

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

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

For our downloadable video instruction, click here. (Updated video coming soon!)

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 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.**

Seated Adductor Press

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

This SMR exercise is to address the deeper knots in your adductors and other muscles along the inside of your thigh. (even portions of the 2 internal hamstring muscles).

If you have tightness or discomfort of the hip or the inside of your knee, then this exercise is likely to help.

For written instructions, click here.

For our downloadable video instruction, 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.**

Adductors Roll

Practice this SMR exercise at least once each week to maintain proper hip & knee function.

It is likely you will need to stretch each day and possibly do other SMR movements for your "trouble areas."

The Adductors Roll is part of the foundation that you build on, and you should revisit it often. For written instructions, click here to download a printable PDF of the Adductors Roll

For our downloadable video instruction, click here

Below is a video from our archives which we completed in 2010: 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.**

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.

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.

IT Band Roll

itb-roll-1b--gallery — 5th Secondary -- IT Band Roll

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

This SMR exercise is to address the knots in your IT band and the outer quads (the vastus lateralis & vastus intermedius).

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

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

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

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.

Quads Roll

Practice the SMR exercise displayed below at least once each week to maintain proper hip, knee and back function.

It is likely you will need to stretch each day and possibly do other SMR movements for your "trouble areas."

This technique is part of the foundation that you build on, and you should revisit it often.

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

For our downloadable video instruction, click here

Below is a video from our YouTube archives:

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 the rest of the 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.**

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.