Posture 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!

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.

Serratus Posterior Inferior

spi -- 2016 — Serratus Posterior Inferior

Pictured above is the serratus posterior inferior (SPI). It is an important muscle to address because it tends to be tight and limit your ability to draw in a deep breath.

It is commonly overstretched and lacking proper mobility in persons with poor posture due to excessive rounding of the middle and lower back. 80% of all adults over 18 years of age have some form of back pain. If you aren't checking the SPI for excessive stiffness you are missing one of the most significant links to proper back function.

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

The following muscle attaches across the middle & lower back to the bottom four ribs and the last two thoracic vertebrae and the top two lumbar vertebrae:

Serratus Posterior Inferior

The following muscles attach across the hip & lower back, or to the hip from above (the spine and/or ribs) or below (the thigh).
Click the appropriate link for your interest.

Click here to see the hip flexors as a muscle group.

Click here to see the adductors 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)

Iliacus
Adductor Magnus
Adductor Longus
Adductor Brevis
Pectineus
Gluteus Maximus
Gluteus Medius
Gluteus Minimus
Piriformis
Superior Gemellus
Obturator Internus
Inferior Gemellus
Obturator Externus
Quadratus Femoris

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!

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

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.**

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

T-Spine Roll

Use this SMR exercise AFTER the Lats Roll.

This SMR exercise is to address the multiple layers of knots & adhesions in your upper and mid-back.

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 T-Spine Roll

For our downloadable video instruction, click here (video from 2010--updated video is in the works!)

QL Roll

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

This SMR exercise is to address the deeper knots in your lower back primarily along your spine below your ribs.

If you have tightness or discomfort in your lower back, deep dull aches in hip, or general hip & back issues, then this exercise is likely to help.

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

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!

Pectoralis Minor

Pictured above is the pectoralis minor. It is a stabilizing muscle for the shoulder blade (scapula) and it pulls the top front of the scapula down toward the front center of the chest. It is hugely impactful on proper shoulder posture and range of motion. If you are dealing with shoulder or neck issues, you MUST address this muscle on a regular basis. (click here for a list of all the muscles)

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 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!