SMR Techniques – Page 2 – Alexander Method of SMR

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.**

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.**

Toes Press

Use this SMR exercise to address the muscles in the top of your foot, AFTER you've done the Foot Roll, and Arch Roll.

If you have trouble with general muscle pain near the toes, cramps in or near your toes, claw/hammer toes, or just about any other discomfort or dysfunction of the toes, then this exercise is for you!

You should do this movement daily or as often as needed until your issue is resolved.

For written instructions, click here.

For video instructions (2:18), click here. (Updated video coming soon!)

Click here to see the rest of the Extended Movements.

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.**

Arch Roll

Use this SMR exercise to address the muscles in the bottom of your foot, AFTER you've done the Foot Roll.

If you have trouble with heel pain, fallen arches, claw/hammer toes, or just about any other discomfort or dysfunction in your foot, then this exercise is for you!

You should do this movement daily or as frequently as needed.

For written instructions, click here.

For video instructions (2:49), click here. (Updated video coming soon!)

Click here to see the rest of the Extended Movements.

Soleus work for tight calves

Here is some raw footage from a SMR Coaches Clinic at CrossFit One World.

Interview with Jeff: What is SMR?

This short interview was conducted just prior to the SMR Coaches Clinic at CrossFit Invictus in San Diego. Jeff was asked to describe what SMR is, and why would you want to do it. He gives brief explanations to the science and methodology of self-myofascial release. If you aren't doing it, you should be! Watch the video to learn more.

Bike Wear World filmed this interview. They're big fans of SMR, and Jeff appreciates their help promoting it to the public. Thanks, Sami!

Want to share this video? Look below for the URL and the embedding script.

URL :

http://www.youtube.com/watch?v=aJUz4xvnHXs&feature=player_embedded

SMR for 091229

Here is a fascinating and easy-to-read over view of human tissue, Davis's Law, plyometrics, elasticity of tissues and plasticity: http://www.begin2dig.com/2009/06/plastic-vs-elastic-when-talking-about.html

Continue working on your "trouble area." What differences do you notice? Post comments regarding your progress.