| This page contains links to stretches we recommend to get the most out of your SMR efforts. We have 23 stretches available for download now and many more stretches in the works, so check back regularly. Click hereto see our available downloads (requires a FREE Weekend Warrior membership or higher). |
| 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)  Functional Stretching Placard (front)  Functional Stretching Placard (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. |
Perry, first and foremost you should check with a qualified healthcare professional to get a proper diagnosis. If you have something other than tight muscles back there you just might make your issue worse.
Once you’ve been cleared for self-care exercise and stretches, then I strongly suggest you do the he Wall Piriformis Stretch, the “Figure Four” Stretch, and the the Sitting Glutes Stretch, all found about halfway down on the Stretching Downloads page. You will need at least the free membership to access the page, and at least a “Fire Breather” membership to access the video downloads. Spend about 30 seconds with each leg for each stretch, then repeat one or two times for a total of 2-5 minutes of total time for any one stretch. Practice slow and methodical movements, as your muscles will respond to fast movements by tightening up and fighting any stretch. Slow = Fast when it comes to getting relief from tight muscles.
In addition you should practice several SMR exercises to address the multiple layers of tissue in your glutes and hip. Specifically, do the Piriformis Press one day and the Side Hip Rollover & Press the next, then repeat. You will likely get your best results if you combine the SMR exercises with the stretches in the same session and alternate the exact stretches and SMR exercises you do each day. Make the most influential exercises and stretches a part of your day at least 3 times a week. You’ll know which ones they are by the results you get. Smoother or great ROM and greater comfort with movement following any SMR exercise or stretch means you should do that one regularly. If you aren’t already doing the Primary & Secondary SMR exercises at least once every two weeks, then work them into your schedule. You may have hip and hamstring issues that are in part exacerbated by your hip flexors, poorly functioning quads, or other muscles that need regular attention.
Begin doing at least 2 stretches and 3 SMR exercises (1 Primary and 2 Secondary) every day. Rotate through the 20+ stretches and the 60 different SMR exercises. You might not need to regularly practice most of the 42 Extended SMR exercises, but you will surely need a few of them until your issues are resolved. Check our therapist page to locate a good sports massage professional to get hands-on help with your issue. By combining their assistance with your own “homework” it should just be a matter of time before you are back on your feet.
You should be able to continue with a mild or modified training program while you practice your stretches and SMR. Check with your therapist to get more specific recommendations pertaining to your needs.
Good luck, and keep us posted!
Need some help with rehabing a high hamstring strain…that really seems more like a piriformis issue. Can you direct me to the best stretches for this and advise on how many to do, how long to hold them and how long to back off of the running and weights routine…
Thanks,
Perry
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