Tag: Secondary

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.**

Pecs Roll

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10th Secondary -- 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.** 

Delts Press Wall & Floor

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44th & 45th Extended -- Delts Press -- Wall/Floor
Use this SMR exercise AFTER you do the Lats Roll and the Pecs Roll (or one of it's alternatives). 

This SMR exercise addresses the three heads of the deltoid muscles.

If you have trouble lifting your arms overhead then this exercise is for you!

Keep in mind that the lats and pectoralis minor muscles are involved in everything you do with the shoulder blade.

You will likely benefit from loosening knots in the delts, but be sure you stretch out the lats and the pec minor or your issue is likely to come right back.
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 Press

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37th Extended -- 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

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16th Secondary -- 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

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15th Secondary -- 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
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.**

Delts Roll

delts-roll-1a--gallery
12th Secondary -- 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
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.**

Triceps Roll

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17th Secondary -- Triceps Roll
Use this SMR exercise AFTER you do the Lats Roll and the Pecs Roll (or one of the Pecs Press alternatives). 

This SMR exercise addresses one of the 16 muscles attached to your shoulder blade, the long head of the triceps. 

If you have trouble with pain in your elbow and the back of your shoulder, or trouble lifting your biceps to your ear, then this exercise is for you!

Keep in mind that if your latissimus dorsi (back muscle) is tight, it will keep you from raising your arm overhead without A LOT of effort.

When your pecs (chest muscles) are too tight, they will make it difficult to raise your arms overhead.

You will likely benefit from loosening knots in the triceps, but be sure you stretch out the lats & pecs or your issue is likely to come right back.

You should do this movement at least once every 2 weeks. (more often is better)
For written instructions, click here to download a printable PDF of the Triceps 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.**