SMR Categories

SMR Exercise Categories


There are 3 major categories of SMR exercises:

  1. Primary SMR Exercises (Do these daily)
  2. Secondary SMR Exercises (Do these weekly)
  3. Extended SMR Exercises (Do these as needed for your particular issue)


Together, the primary and secondary exercises make up the fundamental SMR exercises you need to do at least once every 2 weeks to maintain proper muscle health.

You will likely need to do many of these 19 foundational movements several times each week. You might even need to use some of the extended movements to overcome a particular overuse issue.

Regardless of your training goals, the fundamentals should be part of your fitness routine.

You should work on your particular ‘trouble area’ every day until it is no longer giving you trouble.

3 Primary

The Primary SMR Exercises


These 3 foundational self-care exercises address the most influential regions for proper hip, back, and shoulder function.


If you aren’t hitting these three regions, you are missing the largest contributors to full-range functional movement.


By practicing these three SMR exercises a minimum of once every week, you not only work through some tight knots in the muscles but you also keep small problems from growing into more debilitating ones.

16 Secondary

The Secondary SMR Exercises


These 16 SMR exercises build on the progress you make with the primary 3.


With the combination of the primary and secondary exercises you have a basic maintenance program to take care of the muscles that are likely to need some regular attention to maintain proper health and full-stretch range of motion.


Catching excess tension in these areas is key, so be sure you touch each of these regions at least once every 2 weeks to make sure you aren’t gradually locking up.

41 Extended

The Extended SMR Exercises


These 41 SMR exercises are meant to provide the additional work you may need to address a particular joint or muscle issue.


Begin with the primary exercises, then do the secondary ones. If you still have issues in a given area, use the extended exercises to more thoroughly work all the muscles around your trouble area.


Sometimes you can relieve tension in a dysfunctional muscle by applying just the right amount of pressure for just the right amount of time. Other times you will need the help of a qualified therapist.


Try your best to do your homework with SMR and stretching. If your issue does not get noticeably better each day, then pick up the phone and get the professional help you need.

**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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