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The Alexander Method of SMR Techniques

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 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).

All 70 techniques are listed below. You can filter the selection by clicking the tag that interests you.

Click here to see all three SMR Categories.

Click a tag below to filter the list of SMR techniques



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.**

13 Comments

  1. avatar Janine says:

    I am interested in purchasing the product that looks like a little pink and multicolored dumbell used for arm massage. Please let me know if it’s available, or where I might buy it if not your site. Thanks, Janine

    1. avatar fitcajun says:

      Janine, We don’t currently sell that item. I looked around to try to find a retailer for you, but I don’t have anyone to recommend. I appreciate your interest. Please check back soon, as we are always reviewing what is on the market, and we may add that pink roller to our lineup in the future. In your service, Jeff

  2. avatar Robert says:

    Dud, if I want the travel kit do you have it on hand or do I need to order it? Do I call you?
    I don’t see a shopping cart on this site.

    1. avatar fitcajun says:

      Sorry ’bout any confusion, buddy. Go to this link: http://networkfitness.com/therapy/smr-tools/ and click on the picture for the SMR tools you need. (or you can call me, you have my number) It’ll be good for you to work out those tight knots while you’re sippin Mai Tais by the side of the pool… 😉

  3. avatar Robert says:

    Are you stalking me again?!

  4. avatar Mark says:

    My body is tight all over. I do feel better after doing these primary movements and my range of motion increases. However, after about an hour, that increased range of motion seems to disappear. As I do these SMR movements day after day, will that increased range of motion last for a longer time period?

    Also, I find it very painful to stretch and feel very sore the next day when I do stretch. Can SMR work without stretching? When I dont stretch (and just stick to the SMR) I dont hurt nearly as much. Perhaps I need to do SMR for about a month before incorporating stretching into my routine? Thanks for these videos.

    1. avatar fitcajun says:

      Mark,

      Some of us are ‘blessed’ with bodies that get unusually tight. Other people are like human pretzels and can twist in all these unnatural ways. Most of us are somewhere in the middle. Regardless of where you are on the flexibility spectrum, if you attempt to stretch too aggressively you will activate the stretch reflex or possibly even do microtrauma to the muscle tissue and you can get tighter, not looser from stretching. You should combine the SMR techniques with functional range of motion movements that test whether or not you can move just a little bit better following each set of SMR work. This test is basically a stretch for the muscles you just massaged with the balls or roller. The key is to keep the intensity of the stretch very low. You should not feel intense pain when stretching, EVER. But you should feel a dull pinch that gets more intense the more you extend your reach into that movement. Stay on this side of the pain threshold. Stretch just far enough to feel a pinch, but NOT pain.

      By combining the SMR techniques with appropriate stretches for each of your trouble areas you should see less and less pain with both the SMR techniques and the stretches. The more often you do this stuff, the easier it is supposed to get to achieve a muscular release with less and less discomfort. If that is not the case, then use the links to find a local A.R.T. or Graston massage therapist to get their professional assistance. (click here to find a therapist)

      Please keep us posted on your progress. If you fight the muscles less during the stretching you should stay looser longer after each session. Good luck!

      –Jeff

  5. avatar John says:

    Jeff,
    Do you have any SMR videos on how to massage the scalenes? I saw in an earlier post back in April you were planning on adding that but so far I havn’t found it. Also, do you have one for the coracobrachialis? My guess is the coracobrachialis could be reached withthe pit press but figured I would ask about the coracobrachialis since I was already asking about the scalenes.

    Thanks,
    John

    1. avatar fitcajun says:

      John,

      You can address the scalenes through the Neck Nods and the Side Neck Rock by slowing your pace down and working with a bit more pressure. Be sure you mind your own limits, and you might need the assistance of a professional to address the scalenes, as they are under your sternocleidomastoid and levator scapulae muscles. It is often difficult to get through the superficial muscles to address the deeper ones because our own nervous activation causes too much activity in the outer muscles.

      We are working on more videos (including ones specifically for the scalenes), but for now please use those 2 SMR exercises and let us know if you have any questions on getting the most out of them.

      Good luck, and keep us posted!

      –Jeff

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