Breathing Issues – Page 2 – Alexander Method of SMR

Hip Flexors

Pictured above are the hip flexor muscles. All of them pull your leg up toward your spine, and one of them pulls your spine toward your leg (like when you sit up). They are BY FAR the most influential group of muscles in the body. You can't move your hip or lower back in any direction without using one or more of these muscles. 80% of all adults over 18 years of age have some form of back pain. If you aren't checking your hip flexors for excessive tension you are missing the most significant group of muscles that contribute to proper back function.

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. On the left side you can see the other muscles that are present in the same area as the hip flexors, and a couple muscles that act as mild hip flexors (Tensor Fasciae Latae & Sartorius).

Click here for a list of all the muscles.

Individual hip, lower back & thigh muscles you might be interested in: (any inactive links will be live soon)

Muscle that crosses the hip/lower back joint and crosses the hip/thigh joint (attaches to the spine and the femur)

Psoas

Muscles that attach to the hip and the spine and/or ribs

Muscles that attach to the hip and the thigh bone (femur)

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!

Psoas

Pictured above is the psoas. It is one of the hip flexor muscles, and pulls your leg up toward your spine (like when you lift your leg), or your spine toward your leg (like when you sit up). It is BY FAR the most influential muscle in the body. You can't move your hip or lower back in any direction without using this muscle. 80% of all adults over 18 years of age have some form of back pain. If you aren't checking the psoas for excessive tension you are missing one of the most significant links to proper back function.

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.

Individual hip, lower back & thigh muscles you might be interested in: (any inactive links will be live soon)

Click here for a list of all the muscles.

Click here to see the hip flexor muscles as a group.

Muscle that crosses the hip/lower back joint and crosses the hip/thigh joint (attaches to the spine and the femur)

Psoas

Muscles that attach to the hip and the spine and/or ribs

Muscles that attach to the hip and the thigh bone (femur)

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!

Serratus Anterior

Pictured above is the serratus anterior. It is a stabilizing muscle for the shoulder blade (scapula) and it flattens the scapula against the ribs. When someone has a big dip between their shoulder blades, this muscle is not functioning correctly.

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

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!

SMR Butterfly

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 all of the muscles between your shoulder blade and your spine (primarily the rhomboids).

If you have trouble with neck, shoulder, or upper back pain then this exercise is for you!

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

You will likely benefit from loosening knots in the rhomboids region, but be sure you stretch out the pec minor 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 SMR Butterfly

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.**

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.