The Secondary SMR Techniques

The following 20 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 47 additional exercises to address every skeletal muscle in your body that influences movement. Click here to see the Extended SMR regions. Click here to see all three SMR Categories.

Section 1. Calves & Feet The following 2 SMR exercises are available at no cost to you as part of our FREE Weekend Warrior Membership. Be sure to check out the 15 Extended exercises for the calves & feet. Click here to see the Extended SMR exercises. 1. Calves Roll 2. Foot Roll

Section 2. Thighs The 3 SMR exercise below and the 2 primary thigh exercises are available at no cost to you as part of our FREE Weekend Warrior Membership. Be sure to check out the 7 Extended exercises for the thighs.  Click here to see the Extended SMR exercises. 1. Hamstrings Press 2. VMO Roll 3. ITB Roll

Section 3. Hips & Low Back The 4 SMR exercises below are available at no cost to you as part of our FREE Weekend Warrior Membership. Be sure to check out the 9 Extended exercises for your hips & lower back. Click here to see the Extended SMR exercises. 1. Piriformis Press 2. Glute Med Press 3. Psoas Press 4. QL Roll

Section 4. Shoulders & Neck The 7 SMR exercises below plus the primary exercise for the lats are available at no cost to you as part of our FREE Weekend Warrior Membership. Be sure to check out the 13 Extended exercises for your shoulders and neck. Click here to see the Extended SMR exercises. 1. Pecs Hand Press 2. T-Spine Roll 3. Delts Roll 4. SMR Butterfly 5. Levator Floor Press 6. Neck Roll 7. Sterno Roll

Section 5. Arms The 4 SMR exercises below are available at no cost to you as part of our FREE Weekend Warrior Membership. Be sure to check out the 3 Extended exercises for your arms. Click here to see the Extended SMR exercises. 1. Triceps Roll 2. Biceps Press 3. Extensors Roll 4. 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.**