SMR Categories

"The physician must be experienced in many things, but assuredly in rubbing"
~~ Hippocrates, 460 BC

What is SMR?

    SMR stands for Self-Myofascial Release.

      Self-myofascial release can be likened to self massage. Our muscles tighten up from a variety of causes, but there are 3 common ones that you can influence:

      1. Trauma
      2. Overuse
      3. Dehydration

      The three of these work against functional movement by locking the muscles attached to a joint or causing heavily worked muscles to stick to the nearby muscles and tissues. (can you say "tight IT bands")

    Click here for a printable download of the 3 primary SMR exercises and strategies for using the primary, secondary and extended movements.
There are 3 major regions of SMR exercises:

  1. Primary SMR Exercises (Do these daily)
  2. Secondary SMR Exercises (Do these weekly)
  3. Extended SMR Exercises (Do these as needed for your particular issue)

Together, the primary and secondary exercises make up the fundamental SMR exercises you need to do at least once every 2 weeks to maintain proper muscle health.

You will likely need to do many of these 23 foundational movements several times each week. You might even need to use some of the extended movements to overcome a particular overuse issue.

Regardless of your training goals, the fundamentals should be part of your fitness routine.

You should work on your particular 'trouble area' every day until it is no longer giving you trouble.
3 Primary
The Primary SMR Exercises

These 3 foundational self-care exercises address the most influential regions for proper hip, back, and shoulder function.

If you aren't hitting these three regions, you are missing the largest contributors to full-range functional movement.

By practicing these three SMR exercises a minimum of once every week, you not only work through some tight knots in the muscles but you also keep small problems from growing into more debilitating ones.
20 Secondary
The Secondary SMR Exercises

These 20 SMR exercises build on the progress you make with the primary 3.

With the combination of the primary and secondary exercises you have a basic maintenance program to take care of the muscles that are likely to need some regular attention to maintain proper health and full-stretch range of motion.

Catching excess tension in these areas is key, so be sure you touch each of these regions at least once every 2 weeks to make sure you aren't gradually locking up.
47 Extended
The Extended SMR Exercises

These 47 SMR exercises are meant to provide the additional work you may need to address a particular joint or muscle issue.

Begin with the primary exercises, then do the secondary ones. If you still have issues in a given area, use the extended exercises to more thoroughly work all the muscles around your trouble area.

Sometimes you can relieve tension in a dysfunctional muscle by applying just the right amount of pressure for just the right amount of time. Other times you will need the help of a qualified therapist.

Try your best to do your homework with SMR and stretching. If your issue does not get noticeably better each day, then pick up the phone and get the professional help you need.
**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.**

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