Arm Issues – Page 3 – Alexander Method of SMR

Rhomboid Minor

Pictured above is the rhomboid minor. It is a stabilizing muscle for the shoulder blade (scapula) and it pulls the scapula toward the spine.

The muscles are layered, showing how some of the muscles are covered by the others. All of the muscles are see-through so that you can appreciate the location and size of each muscle relative to the others.

Click here for a list of all the muscles.

Individual upper back & neck muscles you might be interested in: (any inactive links will be live soon)

Muscles that cross the shoulder joint (attach somewhere in the torso and to the upper arm)

Muscles that attach to the shoulder blade (scapula) & the spine or ribs

Muscles that attach to the scapula & the arm

Deltoids
Supraspinatus
Infraspinatus
Teres Minor
Subscapularis
Teres Major
Triceps (long head)
Biceps Brachii
Coracobrachialis
Latissimus Dorsi

Good luck working out those tight knots.

If you have any questions, please post a comment. We try to respond within 24 hours.

We're here to help you get more out of your training!

Pectoralis Major & Minor

Pictured above is the pectoralis major. It is a powerful muscle on the front of the chest and it pulls the arm towards the front of the body. Click Here for SMR technique instructions.

Click here for a list of all the muscles.

Individual upper back & neck muscles you might be interested in: (any inactive links will be live soon)

Muscles that cross the shoulder joint (attach somewhere in the torso and to the upper arm)

Muscles that attach to the shoulder blade (scapula) & the spine or ribs

Muscles that attach to the scapula & the arm

Deltoids
Supraspinatus
Infraspinatus
Teres Minor
Subscapularis
Teres Major
Triceps (long head)
Biceps Brachii
Coracobrachialis
Latissimus Dorsi

Good luck working out those tight knots.

If you have any questions, please post a comment. We try to respond within 24 hours.

We're here to help you get more out of your training!

Triceps Roll

tris-roll-1a--gallery — 17th Secondary -- Triceps Roll

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

This SMR exercise addresses one of the 16 muscles attached to your shoulder blade, the long head of the triceps.

If you have trouble with pain in your elbow and the back of your shoulder, or trouble lifting your biceps to your ear, then this exercise is for you!

Keep in mind that if your latissimus dorsi (back muscle) is tight, it will keep you from raising your arm overhead without A LOT of effort.

When your pecs (chest muscles) are too tight, they will make it difficult to raise your arms overhead.

You will likely benefit from loosening knots in the triceps, but be sure you stretch out the lats & pecs or your issue is likely to come right back.

You 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 Triceps 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.**

Biceps Press

This SMR exercise addresses the muscles in the front of your upper arm, the biceps.

If you have trouble with pain in your elbow or the front of your shoulder, then this exercise is for you!

People with golfer's elbow, general arm pain, or difficulty straightening the elbow 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 Biceps Press

Brachi Press

This SMR exercise addresses
the muscles that cross the front-outside portion of your elbow joint (primarily the brachioradialis).

If you have trouble with pain in your elbow, especially when lifting things, then this exercise is for you!

People with tennis elbow, general arm pain, or difficulty straightening the elbow should do this movement at least once every 2 weeks. (more often is better)

For written instructions, click here.

For video instructions (2:10), click here.

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.**

Extensors Roll

This SMR exercise addresses the 12 muscles along the backside 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 Extensors Roll

Extensors Press

extensor-press-1b--gallery — 47th Extended -- Extensors Press

You should do this SMR exercise AFTER the Extensors Roll.

This SMR exercise more deeply addresses some of the 12 muscles along the backside 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.

For video instructions (2:03), click here.

Click here to see the rest of the Extended Movements.

Flexors Press

You should do this SMR exercise in compliment with the Extensors Roll.

This SMR exercise more deeply addresses the 8 muscles along the front side 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!

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

Infra 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 two of the 4 rotator cuff muscles, the infraspinatus and the teres minor.

If you have trouble with rotator cuff issues, especially pain in the back of your shoulder, then this exercise is for you!

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

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

For written instructions, click here

For video instructions (3:07), click here (Updated video coming soon!)

Click here to see all of the Extended SMR Exercises.

Subscap 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 4 rotator cuff muscles, the subscapularis.

If you have trouble with rotator cuff issues, especially frozen shoulder, 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 subscapularis, 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 (3:07), click here. (Updated video coming soon!)

Click here to see the rest of the Extended Movements.