Stretches & Functional Movements

This page contains links to printable instructions and video downloads of stretches and functional movements we recommend to get the most out of your SMR efforts. In the Alexander Method we have very specific definitions for what constitutes a stretch or a functional movement.

Passive Stretch: a passive position you hold for a long period of time (typically 2-5 minutes or more) to allow muscle tissue to lengthen beyond its functional capacity so as to encourage the growth of additional sarcomeres within each muscle involved to allow greater ROM and ease of movement.

Active Stretch: an active position you hold for a short period of time (typically 1-10 seconds) to lengthen and retrain muscles to more eff ectively coordinate across a joint and allow for improved movement patterns, especially when each muscle is at its full-range functional length.

Functional Movement: a constant motion movement you slowly practice to train muscles to more effectively coordinate across a joint and allow for improved movement patterns, especially when each muscle is at its full-range functional length.

Passive Stretches

Below are links to printable instructions and video downloads of passive stretches we recommend to get the most out of your SMR efforts. We have more additional downloads in the works that will be available soon, so check back regularly.

Active Stretches

Below are links to printable instructions and video downloads of functional movements we recommend to get the most out of your SMR efforts. We have more additional downloads in the works that will be available soon, so check back regularly.

Functional Movements

Below are links to printable instructions and video downloads of functional movements we recommend to get the most out of your SMR efforts. We have more additional downloads in the works that will be available soon, so check back regularly.

Click here to download our FREE functional stretching ‘cheat sheet’ that is pictured below.

Each of these stretches will be available for download soon. (check back often)

Stretching Cheat Sheet (front)


Stretching Cheat Sheet (back)


Click here to download this FREE stretching ‘cheat sheet.’
Click here to download our FREE Wall Touch Assessment that is pictured below.

This quick assessment can be done almost anywhere and helps you to understand if your body moves well from the waist up. Do this assessment often to catch a joint problem when it is simply tight muscles that need stretching or SMR. You can prevent debilitating damage to your joints if you maintain full fange functional movement throughout your lifetime.

Most of the SMR exercises as well as some of the corrective stretches are already available. More content is in the works, so check back regularly.

The Wall Touch Assessment


Click here to download our FREE Wall Touch Assessment that is pictured above.
Click here to download our FREE Squat Assessment that is pictured below.

This quick assessment can be done almost anywhere and helps you to understand if your body moves well from the ribs down. Do this assessment often to catch a joint problem when it is simply tight muscles that need stretching or SMR. You can prevent debilitating damage to your joints if you maintain full fange functional movement throughout your lifetime.

Most of the SMR exercises as well as some of the corrective stretches are already available. More content is in the works, so check back regularly.

The Squat Assessment - Hips


Click here to download our FREE Squat Assessment that is pictured above.
Click here to download our FREE Squat Assessment that is pictured below.

This quick assessment can be done almost anywhere and helps you to understand if your body moves well from the ribs down. Do this assessment often to catch a joint problem when it is simply tight muscles that need stretching or SMR. You can prevent debilitating damage to your joints if you maintain full fange functional movement throughout your lifetime.

Most of the SMR exercises as well as some of the corrective stretches are already available. More content is in the works, so check back regularly.

The Squat Assessment - Knees


Click here to download our FREE Squat Assessment that is pictured above.
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