Elbow Issues – Alexander Method of SMR

Wrist Extensors

brachioradialis -- 2016 — Brachioradialis - Front

Pictured above is the brachioradialis muscle along with the other muscles located on the front of the forearm. It assists the biceps muscles by pulling your wrist toward your shoulder. It also helps stabilize the elbow during flexion or extension.

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. You can access detail for all the muscles in the body with our Coach membership.

Click here for a list of all the muscles.

Click here to see the biceps muscles as a group.

The following muscles cross the elbow joint and attach to the shoulder blade (scapula) & the arm (radius or ulna), to the upper arm (humerus) & the arm (radius or ulna). Click the appropriate link for your interest.

Arm muscles that cross the elbow joint and flex the arm:

Biceps Brachii
Brachialis
Brachioradialis - Front

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!

Compression Straps

We endorse the following compression straps for use in SMR techniques to improve circulation and more quickly relieve soft tissue issues that limit muscular performance. By using the appropriate level of tension for short periods of time (30 seconds up to 2 minutes) you can help your stubborn, tight muscles to relax more quickly and lessen the stress on your joints.

An added "side effect" of the reperfusion that immediately follows use of the compression strap is a reduction in the perceived pain in your tight muscles as you use a roller or ball to practice SMR.

SOOOOOO, use the compression strap immediately before using your rollers or balls. It will hurt less and bring you faster results.

Use these bands for lighter to moderate resistance and light to aggressive compression.

To order compression straps for yourself or your facility, click here

The following are several instructional videos we uploaded to YouTube:

Use these bands for lighter to moderate resistance and light to aggressive compression.

Compression Strap 4-Pack

Pack of all 4 Bands (Levels 1 through 4) has a 1-7/8" wide and 2-6 lbs. resistance band up to a 2-1/2" wide and 5-13 lbs. of resistance band. These 80" long bands can be used for entry to moderate level strength training, or in a rehabilitation setting. This product is extremely durable, latex-free and made in the USA.

Click here to view all of the individual straps.

Legal Disclaimer

Any suggestions for use of the items on this page with SMR techniques are made for educational purposes only. No claim is made to provide relief of any diagnosed disorder. Proper use of any of the products or educational materials found on this site are the sole responsibility of the user.

Brachioradialis – Front

Pictured above is the brachioradialis muscle along with the other muscles located on the front of the forearm. It assists the biceps muscles by pulling your wrist toward your shoulder. It also helps stabilize the elbow during flexion or extension.

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.

Click here to see the biceps muscles as a group.

The following muscles cross the elbow joint and attach to the shoulder blade (scapula) & the arm (radius or ulna), to the upper arm (humerus) & the arm (radius or ulna). Click the appropriate link for your interest.

Arm muscles that cross the elbow joint and flex the arm:

Biceps Brachii
Brachialis
Brachioradialis - Front

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!

Biceps Brachii

Pictured above are the biceps muscles. Both of them pull your lower arm toward your shoulder. The biceps brachii rotates your lower arm as it flexes your elbow. The deeper of the two biceps muscles (the brachialis) is responsible for 'true flexion' of your elbow, and is involved in EVERY action you do that requires your elbow joint.

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.

Click here to see the shoulder muscles as a group.

Click here to see the biceps muscles as a group.

The following muscles cross the elbow joint and attach to the shoulder blade (scapula) & the arm (radius or ulna), to the upper arm (humerus) & the arm (radius or ulna). Click the appropriate link for your interest.

Arm muscles that cross the elbow joint and flex 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!

The Biceps

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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.

The following muscles cross the elbow joint and attach to the shoulder blade (scapula) & the arm (radius or ulna), to the upper arm (humerus) & the arm (radius or ulna). Click the appropriate link for your interest.

Arm muscles that cross the elbow joint and flex 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!

Forearm Flexors

Pictured above are the flexor muscles in the forearm. They pull your hand or fingers toward the frontside of your forearm. Issues like golfer's elbow and weak grip respond well when you reduce excess tension in these muscles. Remember to work above and below the elbow joint to get your best results. (click here for a list of all the muscles)

The following muscles attach across the elbow joint, to the upper arm (humerus) & the arm (radius or ulna), or to the arm & the wrist/hand (one or more of the numerous bones in the wrist & hand). Click the appropriate link for your interest. (any inactive links will be live soon)

Muscles that cross the elbow joint (attach to the scapula or upper arm and radius or ulna)

Extensor muscles on the back of the arm that attach below the elbow joint (attach to the radius or ulna) and to bones in either the wrist or hand

Click here to view all of the forearm extensors

Extensor Carpi Radialis Longus

Extensor Carpi Radialis Brevis
Extensor Digitorum
Extensor Digit Minimi
Extensor Carpi Ulnaris
Extensor Pollicis Brevis
Extensor Pollicis Longus
Anconeus
Abductor Pollicis Longus
Extensor Indicis
Supinator

Flexor muscles on the front of the arm that attach below the elbow joint (attach to the radius or ulna) and to bones in either the wrist or hand

Click here to view all of the forearm flexors

Flexor Digitorum Superficialis
Flexor Carpi Radialis
Flexor Carpi Ulnaris
Palmaris Longus
Flexor Pollicis Longus
Pronator Teres
Pronator Quadratus

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!

Forearm Extensors

Pictured above are the extensor muscles in the forearm. They pull your hand or fingers toward the backside of your forearm. Issues like tennis elbow and carpal tunnel syndrome respond well when you reduce excess tension in these muscles. Remember to work above and below the elbow joint to get your best results.

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.

The following muscles attach across the elbow joint, to the upper arm (humerus) & the arm (radius or ulna), or to the arm & the wrist/hand (one or more of the numerous bones in the wrist & hand). Click the appropriate link for your interest. (any inactive links will be live soon)

Muscles that cross the elbow joint (attach to the scapula or upper arm and radius or ulna)

Click here to view all of the forearm extensors.

The following are the extensor muscles on the back of the arm that attach below the elbow joint (attach to the radius or ulna) and to bones in the back of either the wrist or hand

Extensor Carpi Radialis Longus
Extensor Carpi Radialis Brevis
Extensor Digitorum
Extensor Digit Minimi
Extensor Carpi Ulnaris
Extensor Pollicis Brevis
Extensor Pollicis Longus
Anconeus
Abductor Pollicis Longus
Extensor Indicis
Supinator

Click here to view all of the forearm flexors.

The following are the flexor muscles on the front of the arm that attach below the elbow joint (attach to the radius or ulna) and to bones in the front of either the wrist or hand

Flexor Digitorum Superficialis
Flexor Carpi Radialis
Flexor Carpi Ulnaris
Palmaris Longus
Flexor Pollicis Longus
Pronator Teres
Pronator Quadratus

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

Pictured above is the triceps muscle. It straightens your elbow and pulls your arm toward your side. The long head of your triceps attaches to both your elbow and your shoulder blade, and can keep you from easily being able to raise your arm overhead when it gets too tight. Issues like tennis elbow respond well when you reduce excess tension in the triceps.

Click here for a list of all the muscles.

Muscles that cross the elbow joint (attach to the scapula or upper arm and radius or ulna)

Extensor muscles on the back of the arm that attach below the elbow joint (attach to the radius or ulna) and to bones in either the wrist or hand

Extensor Carpi Radialis Longus
Extensor Carpi Radialis Brevis
Extensor Digitorum
Extensor Digit Minimi
Extensor Carpi Ulnaris
Extensor Pollicis Brevis
Extensor Pollicis Longus
Anconeus
Abductor Pollicis Longus
Extensor Indicis
Supinator

Flexor muscles on the front of the arm that attach below the elbow joint (attach to the radius or ulna) and to bones in either the wrist or hand

Flexor Digitorum Superficialis
Flexor Carpi Radialis
Flexor Carpi Ulnaris
Palmaris Longus
Flexor Pollicis Longus
Pronator Teres
Pronator Quadratus

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!

Brachialis

Pictured above are the biceps muscles. Both of them pull your lower arm toward your shoulder. The deeper of the two biceps muscles (the brachialis) is responsible for 'true flexion' of your elbow, and is involved in EVERY action you do that requires your elbow joint. Issues like golfer's elbow respond well when you reduce excess tension in the brachialis.

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.

Click here to see the shoulder muscles as a group.

Click here to see the biceps muscles as a group.

The following muscles cross the elbow joint and attach to the shoulder blade (scapula) & the arm (radius or ulna), to the upper arm (humerus) & the arm (radius or ulna). Click the appropriate link for your interest.

Arm muscles that cross the elbow joint and flex 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!

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.**