Hamstrings Issues – Alexander Method of SMR

Wall Straddle

Wstr 1b IMG 0340

23) Wall Straddle, click here.

This is likely to be the most productive adductor stretch you ever perform. When practiced correctly many people can see dramatic improvements in abduction of the hip in a fairly short period of time. There is one caveat: be sure you use your arms to bring your legs together following this stretch. Too many people are too aggressive when they exit a passive (static) stretch, and it is the aggressive exit that negatively impacts their athletic performance.

If you lengthen your muscles beyond their functional capacity to lift your own limbs (which this particular stretch can do to your Adductors), and then you lift your limbs immediately to get back to a normal position, you can injure the very muscles you just stretched. Remember the Stretch Reflex and learn how to feel your muscles "let go." When they do let go, assist them when exiting the stretch.

Video coming soon.

Hamstrings Roll

hams-roll-1b--gallery — 3rd Secondary -- Hamstrings Roll

Use this SMR exercise AFTER the Quads Roll, and the Adductors Roll.

This SMR exercise is a less effective alternative to the Hamstrings Press and is used to address the less deep knots in your hamstrings along the back of your thigh.

If you have tightness or discomfort of the knee, deep dull aches in the lower leg, or general hamstring issues, then this exercise is likely to help.

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

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.**

VMO Roll

Use this SMR exercise AFTER the Quads Roll, and the Adductors Roll.

This SMR exercise is to address the deeper knots in your vastus medialis along the inner front side of your thigh.

If you have tightness or discomfort of the knee, deep dull aches in lower or inside portion of your thigh, or general knee issues, then this exercise is likely to help.

For written instructions, click here to download a printable PDF of the VMO 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.**

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.

Gastrocnemius

Pictured above is the gastrocnemius muscle. It pulls your heel toward your thigh and also flexes your knee. It attaches to the back of your thigh bone very near your knee and to the upper portion of the outside of your Achilles tendon. Your soleus muscle also attaches to the Achilles tendon, but on the inside (the other side that the gastroc attaches to). Your soleus muscle is VERY likely to need LOTS of stretching and SMR attention. Occasionally, the gastroc will need attention too.

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.

Muscles that cross or attach to the hip or thigh bone (femur) and attach below the knee joint and DO NOT attach to the knee cap (patella)

Lower Leg
The following muscles attach across or below the knee.
Click the appropriate link for your interest.

Muscles that cross the knee

Muscles that pass or attach between the knee & ankle

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!

Semimembranosis

Pictured above is the semimembranosis. It is one of the two internal hamstring muscles that attaches just below the inside of your knee.

The leg on the right has the semimembranosis labeled. The leg on the left displays all the muscles you can address on the back of your thigh in portions of the region of the semimembranosis. All of the muscles in the left leg are see-through so that you can appreciate the location and size of each muscle relative to the others. You can access individual muscle detail for the hamstings and all the other muscles in the body with our Coach membership.

Click here for a list of all the muscles.

Click here to view the hamstrings all together.

Additional hamstring muscles you might be interested in:

Biceps Femoris
Semitendonosis
Semimembranosis

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!

Semitendonosis

Pictured above is the semitendonosis. It is one of the two internal hamstring muscles that attaches just below the inside of your knee.

The leg on the right has the semitendonosis labeled. The leg on the left displays all the muscles you can address on the back of your thigh in portions of the region of the semitendonosis. All of the muscles in the left leg are see-through so that you can appreciate the location and size of each muscle relative to the others. You can access individual muscle detail for the hamstings and all the other muscles in the body with our Coach membership.

Click here for a list of all the muscles.

Click here to view the hamstrings all together.

Additional hamstring muscles you might be interested in:

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!

Hamstrings

Pictured above are the hamstrings.

The leg on the right has each muscle labeled. The muscles are also layered just like in your thigh, showing how some of the muscles are covered by the others.

The leg on the left has all the muscles you can address on the back of your thigh in addition to the hamstrings. All of the muscles in the left leg 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

Additional hamstring muscles you might be interested in:

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 Femoris

Pictured above is the biceps femoris. You'll notice there are two attachments above the knee that feed into the same tendon below the knee (one on the hip bone, one on the lower portion of the thigh bone).

The leg on the right has the biceps femoris labeled. The leg on the left displays all the muscles you can address on the back of your thigh in portions of the region of the biceps femoris. All of the muscles in the left leg 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 view the hamstrings all together.

Additional hamstring muscles you might be interested in:

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!

Rectus Femoris

Pictured above is the most influential of the quadriceps, the rectus femoris. The leg on the right has the rectus femoris labeled. This is the only quadriceps that acts on the 2 largest joints in your body - the hip AND the knee. If this muscle goes dysfunctional with too many muscular knots, then all movements involving either of these two joints will be compromised. If you only have time for one SMR exercise, DO SMR FOR THE RECTUS FEMORIS! (It is that important.)

The leg on the left has all the muscles that cross your thigh in the region of the rectus femoris. All of the muscles in the left leg 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 view the quads all together.

Additional Quads you might be interested in:

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!