Which SMR Techniques Should I Do?

Click the techniques below to learn how to help your issue.

The 23 Fundamental SMR techniques are to be practiced at least once every two weeks for each technique, but more often will be necessary for some areas. The Fundamentals include the 3 Primaries and the 20 Secondaries.

The 3 Primary SMR Techniques are to be practiced at least once a week. More often is likely to benefit you more.

The 20 Secondary SMR Techniques are to be practiced at least once for each technique every two weeks as an assessment. More often is likely to benefit you for some techniques, but you should never ignore an area for more than a couple weeks before inspecting it again to ensure you aren't skipping a problem when it is small and relatively easy to fix.
The 47 Extended SMR techniques are to be practiced as needed when dealing with a issue in that area of your body (normally two or three techniques per day). These techniques are meant to be done almost daily when you have an issue in that region (and ONLY when you have an issue in that region).
Take 2-5 minutes for each SMR exercise per side of your body. This will provide enough time under tension to stimulate the GTO and your muscles will likely relax more, allowing you to make quicker progress toward full range pain-free movement. Quicker movements tend to stimulate the muscles, whereas slower movements tend to relax them.

You may need significant SMR work in a particular area. Work through all 70 of the SMR techniques as needed, plus the nearly 90 stretches to address every skeletal muscle in your body. Over time you should need these techniques less often and it should take less time with each technique to get the release you are seeking.
**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.**

Lats Roll

3rd Primary -- Lats Roll
Practice the SMR exercise displayed below at least once each week to maintain proper shoulder, back and hip function.

It is likely you will need to stretch each day and possibly do other SMR movements for your "trouble areas."

The movement below is part of the foundation that you build on, and you should revisit it often.
For written instructions, click here to download a printable PDF of the Lats Roll

For our downloadable video instruction, click here

Below is a video from our archives which we completed in 2010:

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.**

Adductors Roll

2nd Primary -- Adductors Roll
Practice this SMR exercise at least once each week to maintain proper hip & knee function.

It is likely you will need to stretch each day and possibly do other SMR movements for your "trouble areas."

The Adductors Roll is part of the foundation that you build on, and you should revisit it often. For written instructions, click here to download a printable PDF of the Adductors Roll

For our downloadable video instruction, click here

Below is a video from our archives which we completed in 2010: 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.**

Quads Roll

1st Primary -- Quads Roll
Practice the SMR exercise displayed below at least once each week to maintain proper hip, knee and back function.

It is likely you will need to stretch each day and possibly do other SMR movements for your "trouble areas."

This technique is part of the foundation that you build on, and you should revisit it often.
For written instructions, click here to download a printable PDF of the Quads Roll

For our downloadable video instruction, click here

Below is a video from our YouTube archives:
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 the rest of the 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.**