SMR Videos
Here is list of our free video clips to help you get the most out of your SMR efforts. Click the title to the video. All 18 movements are now supported, and as we shoot better vids we will replace the existing ones. Be sure to leave comments for any of the videos and let us know what we can do for you. Good luck, train hard, 3-2-1…GO!
The SMR Fundamentals
1. Soleus Rock & Roll (click here to watch an instructional video)
1. Soleus Rock & Roll
2. Foot Roll (click here to watch an instructional video)
2. Foot Roll
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Below is a quick reference of how you might use 2 of the marble stones while in the shower to achieve relief from tight foot muscles. Remember to be careful to maintain your balance! If you can’t safely maintain your balance while standing and do the movements depicted in the video then sit down or do not attempt the movements. You assume all responsibility for your safety when attempting this exercise.
The 2 movements are depicted with just a couple strokes or applications of pressure to the bottom of the foot. It may take several minutes for the 4 layers of muscle on the bottom of your foot to relax. Take your time, breathe deeply, and work slowly on the bottom of your foot applying more pressure from toes to heel than from heel to toes. As you grow more familiar with both the cylinder and the dome you will find certain pressure points and areas of your foot that require more attention than others. Work these “trouble areas” every day to achieve your best results.
If you experience any increase in inflammation or any increase in sensitivity to areas of your foot following the use of the cylinder or dome, immediately discontinue use of them and contact your local therapist. Some foot issues do not respond well to this kind of self-therapy and you should get a proper diagnosis before doing any more self-myofascial release work.
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3. Center Quad Rock & Roll (click here to watch an instructional video)
3. Center Quad Rock & Roll
4. Outer Quad Roll (click here to watch an instructional video)
4. Outer Quad Roll
5. VMO Rollout (click here to watch an instructional video)
5. VMO Rollout
6. Slow Leg Drop (click here to watch an instructional video)
6. Slow Leg Drop
7. Rollover & Press (click here to watch an instructional video)
7. Rollover & Press
8. Core Press (click here to watch an instructional video)
8. Core Press
9. QL Rotate & Press (click here to watch an instructional video)
9. QL Rotate & Press
10. Pecs Squeeze (click here to watch an instructional video)
10. Pecs Squeeze
11. Infraspinatus Rotations & Shrugs (click here to watch an instructional video)
11. Infraspinatus Rotations & Shrugs
12. Neck Nods (click here to watch an instructional video)
12. Neck Nods
13. TP Butterfly (click here to watch an instructional video)
13. TP Butterfly
14. Side Roll (click here to watch an instructional video)
14. Side Roll
15. Triceps Head Grab (click here to watch an instructional video)
15. Triceps Head Grab
16. Biceps Rock & Press (click here to watch an instructional video)
16. Biceps Rock & Press
17. Extensors Roll (click here to watch an instructional video)
17. Extensors Roll
18. Flexors Roll (click here to watch an instructional video)
18. Flexors Roll
The videos above are the best we have right now. We often re-shoot material covering the same movements (the muscles in the body don’t change) because we learn how to instruct something better or we just aren’t satisfied with the previous video. Let us know if something is unclear in a particular video and we will get on it! Good luck in your efforts toward injury prevention and performance!
3 Responses
thnak you! ~j
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