The Secondary SMR Exercises

The following 16 SMR exercises are to be done in compliment with the 3 primary SMR exercises.


The Secondary Exercises

Pick 2 of the following movements to do each day. Many of them can be combined with each other or with one of the primary movements.

Take 2-5 minutes for each SMR exercise per side of your body. This will provide enough time under tension for your muscles to relax and you can make quicker progress toward full range pain-free movement.

You may need additional SMR work in a particular area, and we have 41 additional exercises to address every skeletal muscle in your body that influences movement.


Click here to see the rest of the SMR exercises

Click here to see all three SMR Categories.
Section 1. Lower Leg & Foot


The following 2 SMR exercises are available at no cost to you as part of our FREE Weekend Warrior Membership. There are 12 more exercises for the calves & feet accessible with your paid membership. Click here to see the rest of the SMR exercises


    Soleus Rock & Roll

    Foot Roll
Section 2. Thighs


The SMR exercise below and the 2 primary thigh exercises are available at no cost to you as part of our FREE Weekend Warrior Membership. There are 7 more exercises for the thighs accessible with your paid membership. Click here to see the rest of the SMR exercises


    Outer Quad Roll
Section 3. Hips & Lower Back


The 5 SMR exercises below are available at no cost to you as part of our FREE Weekend Warrior Membership. The remaining 8 exercises are available with your paid membership. Click here to see the rest of the SMR exercises


    Piriformis Press

    Side Hip Roll Over & Press

    Core Press

    QL Rotate & Press

    Mid-Back Rock & Roll
Section 4. Chest, Shoulder, Upper Back & Neck


The 4 SMR exercises below plus the primary exercise for the back & sides are available at no cost to you as part of our FREE Weekend Warrior Membership. The remaining 9 exercises are available with your paid membership. Click here to see the rest of the SMR exercises


    Pecs Knead

    SMR Butterfly

    Rotator Cuff Rotations & Shrugs

    Neck Nods
Chapter 5. Arms, Elbows & Wrists


The 4 SMR exercises below are available at no cost to you as part of our FREE Weekend Warrior Membership. The remaining 5 exercises are available with your paid membership. Click here to see the rest of the SMR exercises


    Triceps Head Grab

    Biceps Rock & Press

    Extensors Roll

    Flexors Roll
**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.**

2 Responses to “The Secondary SMR Exercises”

  1. avatar
    fitcajun February 2, 2012 at 9:52 pm #

    Phil, thank you for your interest in our videos. The PDF downloads for the Primary & Secondary SMR exercises are freely accessible with your Weekend Warrior membership. The videos for the Secondary & Extended SMR exercises are considerably larger than the PDFs, so we need to cover our server & bandwidth costs by charging an average of $1.50 to $2.50 per month with the Athlete & Fire Breather memberships. You can find numerous YouTube videos from us by searching our library after watching any of the free Primary videos. Please contact me at fitcajun@networkfitness.com if you have any trouble accessing any of our content. We want to provide the best possible service at a fair price, and your feedback is important to me personally and all of us here at Network Fitness.

  2. avatar
    Phil MacLean February 2, 2012 at 4:19 pm #

    Some of these videos (i.e. SMR Butterfly, Rotator Cuff Rotations and Shrugs) claim to be available free to Weekend Warrior members, but when I click on them I can only get PDF documents. It then says the videos require “Athlete” level membership. Can this please be fixed so that I get access to all area that my Weekend Warrior membership entitles me to view?

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