The Extended SMR Regions

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The following 41 SMR exercises are to be done as needed in complement with the 19 fundamental SMR exercises.

The Extended Exercises

Pick 2-3 of the following exercises to do each day for your trouble area. Combine them with each other or with the fundamental exercises to get your best results.

Take 2-5 minutes for each SMR exercise per side of your body. This will provide enough time under tension for your muscles to relax and you can make quicker progress toward full range pain-free movement.

You may access general information about each exercise for free.

Click here to see all three SMR Categories.

Section 1. Lower Leg & Foot

    Gastroc Roll
    Post Tib Slaps
    Shin Roll
    Shin Squeeze
    Long Peroneal Roll
    Long Peroneal Press
    Short Peroneal Roll
    Short Peroneal Press
    Pop Rock
    Arch Rock
    Toe Wrap
    Toe Knead

Section 2. Thighs

    Quads Flex
    Quads Press
    Outer Quad Flex
    Outer Quad Press
    Quads Rock
    Adductor Press
    Hamstrings Press

Section 3. Hips & Lower Back

    Deep Hip Press
    TFL Roll
    TFL Press
    Seated Roll
    Glutes Roll
    Double Glutes Press
    Double QL Press
    Obliques Roll

Section 4. Chest, Shoulder, Upper Back & Neck

    Pec Press
    Pec Circles
    Pit Press
    Serratus Press
    Shoulder Bridge
    Shoulder Press
    Neck Bridge
    Neck Press
    Side Neck Press

Section 5. Arms, Elbows & Wrists

    Elbow Knead
    Extensors Knead
    Super Press
    Flexors Knead
    Pronator Press
**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.**
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  3 Responses to “The Extended SMR Regions”

  1. avatar
    How to Rock Your (Foam) Roll .::. Team CrossFit Academy Newsletter .::. Just another WordPress site says:
    February 17, 2013 at 2:23 pm

    [...] Extended-practice as needed [...]

  2. avatar
    DAILY WOD 05.08.13 - CrossFit By BodyFit says:
    May 7, 2013 at 8:28 pm

    [...] SMR Pick a trouble spot and smash it  [...]

  3. avatar
    DAILY WOD 05.09.13 - CrossFit By BodyFit says:
    May 8, 2013 at 5:07 pm

    [...] SMR Pick a Trouble spot and smash it! [...]

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