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.