~~ Hippocrates, 460 BC
What is SMR?
- Trauma
- Overuse
- Dehydration
SMR stands for Self-Myofascial Release.
Self-myofascial release can be likened to self massage. Our muscles tighten up from a variety of causes, but there are 3 common ones:
The 3 Primary SMR Exercises
The three of these work against functional movement by locking the muscles attached to a joint or causing heavily worked muscles to stick to the nearby muscles and tissues. (can you say “tight IT bands”)Practice the three SMR exercises displayed below at least once each week to maintain proper hip, back and shoulder function.
Just like there are 3 colors in art that you can make all the other colors with, the 3 primary SMR exercises are the most important self-care exercises to do on a weekly basis to maintain proper function and range of motion.
By practicing these three movements you find your ‘trouble areas’ that make the greatest impact on your movement.
From these three, you then move on to the 16 secondary exercises, then the 41 extended exercises.
By using the right techniques and tools on a regular basis, you can keep a small problem from becoming a much larger one.
- Click here for a printable download of the 3 primary SMR exercises and strategies for using the movements.
The Secondary SMR Exercises
These 16 SMR exercises build on the progress you make with the primary 3.
With the combination of the primary and secondary exercises you have a basic maintenance program to take care of the muscles that are likely to need some regular attention to maintain proper health and full-stretch range of motion.
Catching excess tension in these areas is key, so be sure you touch each of these regions at least once every 2 weeks to make sure you aren’t gradually locking up.
- Click here for a link to all the secondary SMR exercises and strategies for using the movements.
