Neck Issues – Alexander Method of SMR

Scalenes

Pictured above are the scalene muscles. They lie underneath the sternocleidomastoid, originate along the front & side of your neck, and attach to the first and second ribs. They have a lot of influence on proper neck posture, and are typically "stress muscles."

The image of the muscles is 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 attach to the head (mastoid or other skull bone) and the neck (cervical vertebrae) and/or head & torso (thoracic vertebrae and/or ribs)

Sternocleidomastoid
Trapezius
Splenius Capitus
Longissimus Capitus
Semispinalis Capitus

Muscles that attach to the neck (cervical vertebrae) and another area of the spine (cervical or thoracic vertebrae) and/or ribs

Anterior Scalene
Medial Scalene
Posterior Scalene
Splenius Cervicis
Semispinalis Cervicis

Muscles that attach to the head or neck & the shoulder blade (scapula)

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!

Neck — Back

Pictured above are the muscles in the back of the neck. The levator scapulae and sternocleidomastoid are labelled on the right and all of the muscles in the back of the neck are listed on the left. The levator scapulae and sternocleidomastoid are very influential muscles for proper neck posture. Click Here for SMR technique instructions.

Click Here for a list of all the muscles.

The muscles are layered, showing how some of the muscles are covered by 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 upper back & neck muscles you might be interested in: (any inactive links will be live soon)

Muscles that attach to the head (mastoid or other skull bone) and the neck (cervical vertebrae) and/or head & torso (thoracic vertebrae and/or ribs)

Sternocleidomastoid
Trapezius
Splenius Capitus
Longissimus Capitus
Semispinalis Capitus

Muscles that attach to the neck (cervical vertebrae) and another area of the spine (cervical or thoracic vertebrae) and/or ribs

Anterior Scalene
Medial Scalene
Posterior Scalene
Splenius Cervicis
Semispinalis Cervicis

Muscles that attach to the head or neck & the shoulder blade (scapula)

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!

Pecs Roll

Use this SMR exercise to address the muscles in the front of your chest (primarily the pectoralis minor).

It is best if you practice the Lats Roll in conjunction with the Pecs Roll. Addressing both the lats and pecs in the same session maximizes the release possible in the largest muscles that limit your ability to raise your arm.

If you have trouble with rotator cuff issues, shoulder impingement, frozen shoulder, or just about any other discomfort in your shoulders or neck, then this exercise is for you!

The pectoralis minor muscle is involved in everything you do that involves the shoulder blade. When it locks up, all shoulder movements (and even some neck movements) are compromised.

You should do this movement at least once every 2 weeks. (more often is better) The Pecs Presses in the extended regions may also be necessary to get the best release. Practice all the pecs techniques in rotation over 10-14 days along with all of the shoulder techniques (Primary, Secondary, and Extended) when you are attempting to clear a shoulder issue that needs more attention.

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

Sterno Press

This SMR exercise addresses the sternocleidomastoid, one of the many muscles that runs along the side of your neck and is attached to your sternum & clavicle in the front of your body and your skull just behind your ear.

You will notice a number of issues that this muscle influences.

The most important issue this muscle can cause is poor neck posture.

If you can't easily lie flat on your back with your head and shoulders on the floor and your chin close to your chest, then this exercise is for you!

The Neck Press and Scalene Press techniques are natural compliments to this SMR exercise, so do them together.

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.**

Sterno Roll

Use this SMR exercise AFTER the Lats Roll and in compliment with the Neck Roll.

This SMR exercise is to address the layers of knots & adhesions in the numerous muscles in your neck.

If you have tightness or discomfort in your neck, headaches, or general shoulder & neck issues, then this exercise is likely to help.

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

Neck Roll

Use this SMR exercise AFTER the Lats Roll and the Pecs Hand Press (or one of it's alternatives), and in compliment with the Sterno Roll.

This SMR exercise is to address the layers of knots & adhesions in the numerous muscles in your neck.

If you have tightness or discomfort in your neck, headaches, or general shoulder & neck issues, then this exercise is likely to help.

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

Delts Roll

Use this SMR exercise AFTER the Lats Roll.

This SMR exercise is to address the layers of knots & adhesions in your delts.

If you have tightness or discomfort in your shoulders, deep dull aches in your upper or mid back, or general shoulder & neck issues, then this exercise is likely to help.

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

Rectus Abdominus

abs -- 2016 — Rectus Abdominus (the 6-pack)

Pictured above is the rectus abdominus muscle. It is the "6-pack" muscle that pulls your ribs toward your pelvis. It works with the other core muscles primarily to stabilize the abdominal region and hold your spine steady while you move your body or lift something. You will rarely have muscular knots in this particular muscle. However, you will likely need to stretch and practice SMR on the deeper internal or external obliques or the hip flexor muscles. Be sure to check the PSOAS in particular, as it is EXTREMELY LIKELY to have knots that need attention.

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 your area of interest below. (any inactive links will be active soon)

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

Muscles that attach to the thigh bone from either the spine or hip bone above (attached anywhere on the femur)

Psoas
Iliacus
Rectus Femoris
Tensor Fasciae Latae
Sartorius
Gracilis
Adductor Magnus
Adductor Longus
Adductor Brevis
Pectineus
Gluteus Maximus
Gluteus Medius
Gluteus Minimus
Piriformis
Superior Gemellus
Obturator Internus
Inferior Gemellus
Quadratus Femoris
Biceps Femoris - Long Head
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!

The Shoulder

shoulder muscles -- 2016 -- 40 percent quality — The Shoulder Muscles

Pictured above are all the muscles that attach to the shoulder blade or cross the shoulder joint (there are a BUNCH of them). 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 deltoid muscles as a group.

Click your area of interest below. (any inactive links will be active soon)

Muscles that attach to the head or neck & the shoulder blade (scapula).

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!

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!