Back Issues – Page 4 – Alexander Method of SMR

Glutes Roll

Use this SMR exercise to address the muscles in the back of your hips.

You probably won't notice knots in your buns when you are just walking around, but when you slowly roll through this tissue, you'll find them!

The gluteus maximus (and many of the other posterior hip muscles) is involved in any movement using the hips. When one or more of your glutes is dysfunctional, proper hip function is compromised.

You will notice a 'lightness' with body movements if you release any knots in your glutes.

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

For our downloadable video instruction, click here. (video from 2010--updated video is in the works!)

If you have lower back issues you should begin this technique by lying flat on the floor FIRST, then lift your hips to get the roller underneath you (instead of sitting on the roller and lying back).

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.**

Psoas Press

Use this SMR exercise AFTER the Quads Roll.

This SMR exercise is to address the knots in your Iliopsoas group, primarily the psoas muscle.

If you have tightness or discomfort in your hip or lower back, then this exercise is likely to help.

Although not immediately obvious, this one SMR exercise can provide you with relief of thigh, hip, and lower/mid-back dysfunctions.

The Iliopsoas Group (and the psoas in particular) is the most influential collection of hip & spine flexors in the body and therefore they are the most influential muscles in the body.

You should do this SMR exercise at least once every 2 weeks. (more often is better) If you have psoas tension you should be doing the Supported Corpse Stretch every single day until that tension is gone. Practicing the Psoas Press first, then the Supported Corpse is an effective one-two punch for hip flexor tension and lower back pain.

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

For our downloadable video instruction, click here

Click here to see the rest of the SMR Techniques.

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.**

Single QL Press

ql-press-1b--gallery — 27th Extended -- QL Press -- Single Ball

Use this SMR exercise AFTER the Quads Roll, the Lats Roll, and in compliment with the Psoas Press (either immediately before or after).

This SMR exercise is to address the deep knots in your lower back (primarily the quadratus lumborum muscle).

If you have tightness or discomfort in your lower back, then this exercise is likely to help relieve your immediate discomfort, but the tight hip flexors on the opposite side of the spine are the likely source of your discomfort.

DON'T skip the work on your psoas!

You should do this SMR exercise as needed to relieve tight lower back knots.

For written instructions, click here

For downloadable video instructions (4:03), click here (Updated video coming soon!)

Click here to see all of the Extended SMR Exercises.

Double QL Press

ql-press-2a--gallery — 28th Extended -- QL Press -- Double Ball

For written instructions, click here.

For video instructions (2:27), click here. (Updated video coming soon!)

Click here to see the rest of the Extended Movements.

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.**

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.**