Wrist Extensors

brachioradialis -- 2016
Brachioradialis - Front


Pictured above is the brachioradialis muscle along with the other muscles located on the front of the forearm. It assists the biceps muscles by pulling your wrist toward your shoulder. It also helps stabilize the elbow during flexion or extension.

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. You can access detail for all the muscles in the body with our Coach membership.

Click here for a list of all the muscles.

Click here to see the biceps muscles as a group.

The following muscles cross the elbow joint and attach to the shoulder blade (scapula) & the arm (radius or ulna), to the upper arm (humerus) & the arm (radius or ulna). Click the appropriate link for your interest.

Arm muscles that cross the elbow joint and flex the arm:

  1. Biceps Brachii
  2. Brachialis
  3. Brachioradialis - Front


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!

Compression Straps

We endorse the following compression straps for use in SMR techniques to improve circulation and more quickly relieve soft tissue issues that limit muscular performance. By using the appropriate level of tension for short periods of time (30 seconds up to 2 minutes) you can help your stubborn, tight muscles to relax more quickly and lessen the stress on your joints.
All4
Compression Strap 4-Pack

An added "side effect" of the reperfusion that immediately follows use of the compression strap is a reduction in the perceived pain in your tight muscles as you use a roller or ball to practice SMR.

SOOOOOO, use the compression strap immediately before using your rollers or balls. It will hurt less and bring you faster results.

Use these bands for lighter to moderate resistance and light to aggressive compression.

To order compression straps for yourself or your facility, click here

The following are several instructional videos we uploaded to YouTube:

















Use these bands for lighter to moderate resistance and light to aggressive compression.

All4
Use this to boost circulation
Compression Strap 4-Pack

Pack of all 4 Bands (Levels 1 through 4) has a 1-7/8" wide and 2-6 lbs. resistance band up to a 2-1/2" wide and 5-13 lbs. of resistance band. These 80" long bands can be used for entry to moderate level strength training, or in a rehabilitation setting. This product is extremely durable, latex-free and made in the USA.

Click here to view all of the individual straps.

Legal Disclaimer


Any suggestions for use of the items on this page with SMR techniques are made for educational purposes only. No claim is made to provide relief of any diagnosed disorder. Proper use of any of the products or educational materials found on this site are the sole responsibility of the user.

Brachioradialis – Front

brachioradialis -- 2016

Pictured above is the brachioradialis muscle along with the other muscles located on the front of the forearm. It assists the biceps muscles by pulling your wrist toward your shoulder. It also helps stabilize the elbow during flexion or extension.

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 biceps muscles as a group.

The following muscles cross the elbow joint and attach to the shoulder blade (scapula) & the arm (radius or ulna), to the upper arm (humerus) & the arm (radius or ulna). Click the appropriate link for your interest.

Arm muscles that cross the elbow joint and flex the arm:

  1. Biceps Brachii
  2. Brachialis
  3. Brachioradialis - Front


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!

Forearm Flexors

flexors -- 2016

Pictured above are the flexor muscles in the forearm. They pull your hand or fingers toward the frontside of your forearm. Issues like golfer's elbow and weak grip respond well when you reduce excess tension in these muscles. Remember to work above and below the elbow joint to get your best results. (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.

 The following muscles attach across the elbow joint, to the upper arm (humerus) & the arm (radius or ulna), or to the arm & the wrist/hand (one or more of the numerous bones in the wrist & hand). Click the appropriate link for your interest. (any inactive links will be live soon)

Muscles that cross the elbow joint (attach to the scapula or upper arm and radius or ulna)

  1. Biceps Brachii
  2. Brachialis
  3. Triceps
  4. Brachioradialis - Front

Extensor muscles on the back of the arm that attach below the elbow joint (attach to the radius or ulna) and to bones in either the wrist or hand

Click here to view all of the forearm extensors

Extensor Carpi Radialis Longus

  1. Extensor Carpi Radialis Brevis
  2. Extensor Digitorum
  3. Extensor Digit Minimi
  4. Extensor Carpi Ulnaris
  5. Extensor Pollicis Brevis
  6. Extensor Pollicis Longus
  7. Anconeus
  8. Abductor Pollicis Longus
  9. Extensor Indicis
  10. Supinator

Flexor muscles on the front of the arm that attach below the elbow joint (attach to the radius or ulna) and to bones in either the wrist or hand

Click here to view all of the forearm flexors

  1. Flexor Digitorum Superficialis
  2. Flexor Carpi Radialis
  3. Flexor Carpi Ulnaris
  4. Palmaris Longus
  5. Flexor Pollicis Longus
  6. Pronator Teres
  7. Pronator Quadratus

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!

Forearm Extensors

extensors -- 2016

Pictured above are the extensor muscles in the forearm. They pull your hand or fingers toward the backside of your forearm. Issues like tennis elbow and carpal tunnel syndrome respond well when you reduce excess tension in these muscles. Remember to work above and below the elbow joint to get your best results. 

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.

The following muscles attach across the elbow joint, to the upper arm (humerus) & the arm (radius or ulna), or to the arm & the wrist/hand (one or more of the numerous bones in the wrist & hand). Click the appropriate link for your interest. (any inactive links will be live soon)

Muscles that cross the elbow joint (attach to the scapula or upper arm and radius or ulna)

  1. Biceps Brachii
  2. Brachialis
  3. Triceps
  4. Brachioradialis - Front


Click here to view all of the forearm extensors.

The following are the extensor muscles on the back of the arm that attach below the elbow joint (attach to the radius or ulna) and to bones in the back of either the wrist or hand

  1. Extensor Carpi Radialis Longus
  2. Extensor Carpi Radialis Brevis
  3. Extensor Digitorum
  4. Extensor Digit Minimi
  5. Extensor Carpi Ulnaris
  6. Extensor Pollicis Brevis
  7. Extensor Pollicis Longus
  8. Anconeus
  9. Abductor Pollicis Longus
  10. Extensor Indicis
  11. Supinator


Click here to view all of the forearm flexors.

The following are the flexor muscles on the front of the arm that attach below the elbow joint (attach to the radius or ulna) and to bones in the front of either the wrist or hand

  1. Flexor Digitorum Superficialis
  2. Flexor Carpi Radialis
  3. Flexor Carpi Ulnaris
  4. Palmaris Longus
  5. Flexor Pollicis Longus
  6. Pronator Teres
  7. Pronator Quadratus


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!

Brachi Press

brachi-press-1b--gallery
46th Extended -- Brachi Press
This SMR exercise addresses 
the muscles that cross the front-outside portion of your elbow joint (primarily the brachioradialis). 

If you have trouble with pain in your elbow, especially when lifting things, then this exercise is for you!

People with tennis elbow, general arm pain, or difficulty straightening the elbow should do this movement at least once every 2 weeks. (more often is better)
For written instructions, click here.

For video instructions (2:10), click here.

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.** 

Extensors Roll

extensors-roll-1e--gallery
19th Secondary -- Extensors Roll
This SMR exercise addresses the 12 muscles along the backside of your forearm. 

If you have trouble with pain in your elbow or wrist, especially a dull ache that 'comes and goes', then this exercise is for you!

People with elbow pain, wrist pain, or general arm pain 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 Extensors 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.** 

Extensors Press

extensor-press-1b--gallery
47th Extended -- Extensors Press
You should do this SMR exercise AFTER the Extensors Roll

This SMR exercise more deeply addresses some of the 12 muscles along the backside of your forearm. 

If you have trouble with pain in your elbow or wrist, especially a dull ache that 'comes and goes', then this exercise is for you!


People with elbow pain, wrist pain, or general arm pain should do this movement at least once every 2 weeks. (more often is better)
For written instructions, click here.

For video instructions (2:03), click here.

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.** 

Flexors Press

Flexors Press
20th Secondary -- Flexors Press
You should do this SMR exercise in compliment with the Extensors Roll

This SMR exercise more deeply addresses the 8 muscles along the front side of your forearm. 

If you have trouble with pain in your elbow or wrist, especially a dull ache that 'comes and goes', then this exercise is for you!
For written instructions, click here to download a printable PDF of the Flexors Press

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.**