Extended – Alexander Method of SMR

The Cricket

adds-roll-2a--gallery — 22nd Extended -- The Cricket

Use this SMR exercise AFTER the Quads Roll.

This SMR exercise is a variation of the Adductors Roll movement to address all of the muscle mass along the insides of your thighs. You may find this exercise easier.

If the Adductors Roll is too intense to work with, then practice the Cricket to more gently work out the "junk" in your inner thighs. It may take a month or two to help your muscles along to become healthy enough to handle the second Primary technique (which is the preferred standard SMR technique for the adductors).

If you have tightness or discomfort of the hip or the inside of your knees, then this exercise is likely to help.

For written instructions, click here.

(Video coming soon!)

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.**

Arch Press

Use this SMR exercise to address the muscles in the bottom of your foot, AFTER you've done the Arch Roll.

If you have trouble with heel pain, fallen arches, claw/hammer toes, or just about any other discomfort or dysfunction in your foot, then this exercise is for you!

You should do this movement daily or as frequently as needed.

For written instructions, click here.

For video instructions (2:49), click here. (Updated video coming soon!)

Click here to see the rest of the Extended Movements.

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.

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.

Arch Roll

Use this SMR exercise to address the muscles in the bottom of your foot, AFTER you've done the Foot Roll.

If you have trouble with heel pain, fallen arches, claw/hammer toes, or just about any other discomfort or dysfunction in your foot, then this exercise is for you!

You should do this movement daily or as frequently as needed.

For written instructions, click here.

For video instructions (2:49), click here. (Updated video coming soon!)

Click here to see the rest of the Extended Movements.