Thighs – Page 3 – Alexander Method of SMR

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.**

IT Band Roll

itb-roll-1b--gallery — 5th Secondary -- IT Band Roll

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

This SMR exercise is to address the knots in your IT band and the outer quads (the vastus lateralis & vastus intermedius).

If you have tightness or discomfort above or below the outside of your knees or along the outside of thighs, then this exercise is likely to help.

You should do this SMR exercise at least once every 2 weeks. (more often is better)

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

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.**