The following 41 SMR exercises are to be done as needed in complement with the 19 fundamental SMR exercises.
 The Extended Exercises
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 access general information about each exercise for free.
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Section 1. Lower Leg & Foot
You may access general information about each exercise for free. Access everthing with your paid membership. (click here to join)
Gastroc Press & Rock
Soleus Rotations & Slaps
Shin Rock
Shin Grab
Long Peroneal Roll
Long Peroneal Rock
Short Peroneal Roll
Short Peroneal Rock
Pop Rock
Arch Rock
Toe Wrap
Toe Press
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Section 2. Thighs
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Center Quad Flex
Thigh Press
Outer Quad Flex
Outer Quad Rock
Center Quad Rock
Adductor Rock
Hamstrings Rock
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Section 3. Hips & Lower Back
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Deep Hip Rock
TFL Rock & Roll
TFL Press
Seated Glutes Roll
Lying Glutes Roll
Double-Glutes Rock
Double-Back Rock
Obliques Rock & Roll
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Section 4. Chest, Shoulder, Upper Back & Neck
You may access general information about each exercise for free. Access everthing with your paid membership. (click here to join)
Pecs Leg Press
Lying Pecs Arm Circles
Pit Press
Side Rock
Shoulder Bridge
Shoulder Press
Neck Bridge
Neck Press
Side Neck Rock
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Section 5. Arms, Elbows & Wrists
You may access general information about each exercise for free. Access everthing with your paid membership. (click here to join)
Inside Elbow Rock
Extensors Rock & Press
Super Press
Flexors Rock & Press
Pronator Press
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| **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.** |
