SMR Products & Videos

“The physician must be experienced in many things, but assuredly in rubbing”
~~ Hippocrates, 460 BC

What is SMR?


    SMR stands for Self-Myofascial Release.


      Self-myofascial release can be likened to self massage. Our muscles tighten up from a variety of causes, but there are 3 common ones:

      1. Trauma
      2. Overuse
      3. Dehydration


      The three of these work against functional movement by locking the muscles attached to a joint or causing heavily worked muscles to stick to the nearby muscles and tissues. (can you say “tight IT bands”)


    Click here for a printable download of the 3 primary SMR exercises and strategies for using the primary, secondary and extended movements.

Click the links below to find out more on what to do, what to use, and when to do it in order to regain or maintain full-range functional movement.


    SMR for the CrossFit Named WODs

      (Click above for downloadable printouts of pre- and post-WOD prescribed SMR)


    SMR Movements/Exercises

      (Click above for downloadable printouts and instructional video clips of the SMR movements)


    SMR Manuals  

      (Click above to check out our SMR manuals for the Coaches Clinic or the Hip Mini-Clinic or Shoulder Mini-Clinic)


    SMR Products 

      (Click above to get the tools you need to work out those tight muscles)


    Coach’s Section 

      (Click above to get the anatomy and SMR strategy references you need to program SMR for yourself or your clients)


    Find a Therapist

      (Click above to get professional help to break through those nagging soft tissue issues that keep you from reaching your full potential)
**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 Responses to “SMR Products & Videos”

  1. avatar
    fitcajun July 5, 2011 at 3:20 pm #

    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

  2. avatar
    John July 5, 2011 at 6:43 am #

    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

  3. avatar
    fitcajun June 29, 2011 at 3:13 pm #

    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

  4. avatar
    Mark June 29, 2011 at 8:51 am #

    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.

  5. avatar
    Robert May 10, 2011 at 1:24 am #

    Are you stalking me again?!

  6. avatar
    fitcajun May 8, 2011 at 11:29 am #

    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… ;-)

  7. avatar
    Robert May 7, 2011 at 3:41 pm #

    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.

  8. avatar
    fitcajun June 11, 2010 at 6:00 pm #

    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

  9. avatar
    Janine June 10, 2010 at 9:02 am #

    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

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