The SMR Lumbar Erectors Handheld Roller exercise is an effective way to reduce tension in the lower back musculature without placing excess pressure on the lumbar spine from a foam roller.
- From a standing position, hold the stick horizontally across the lumbar spine.
- Apply pressure to one side so the roller is on the muscles to the one side of the spine (on the lumbar erectors, not the spine itself).
- Slowly roll up one side of the spine, staying relaxed.
- If you find a knot or tight spot, hold pressure for 30-90 seconds.
- Return to starting position and repeat on other side.
The SMR Psoas Ball exercise is a great way to stretch the hard to target psoas muscle.
- Place ball about an inch to the outside of the belly button. Lay down with arms in front of you, elbows bent. Take a deep breath.
- Lift torso off the ground supporting the weight on the elbows, keeping pressure on the ball. Take another deep breath.
- Plant forearms and gently pull forward. Take another deep breath.
- Lift leg on the side the ball is positioned on.
- Switch sides and repeat.
The SMR Piriformis Foam Roll exercise helps to relieve tension in the glutes, reducing tension on the lower back and improving hip mobility.
- Sit on top of foam roller just below the buttock and rest the right foot on top of the left knee.
- Slowly roll from just below the buttock to just below the hip bone. A good landmark for finding the piriformis is if your pants have a back pocket, it would be approximately at the top of the pocket.
- To increase pressure, apply gentle pressure to press the right knee down.
- Hold for 30-90 seconds.
- Repeat on other leg.
The SMR Glutes Foam Roll exercise helps to reduce tension in the glutes.
- Place a foam roll at the top of the right leg just below the right glute (butt cheek).
- Place your hands at your sides and lean to the right and back.
- This will lift the left glute off the foam roller, placing more compression on the right glute.
- Slowly roll up the right glute to just below the back of the right hip bone.
- Stop and hold for 30-90 seconds on any knots or tight spots.
- Repeat on left glute.
The SMR Tensor Fascia Latae Foam Roll exercise can help maintain proper hip and knee mobility and reduce the risk of IT band flare ups.
- Lie on your side with the foam roll placed under your hip.
- Cross your top leg over the leg on the foam roll and place your foot on the floor.
- The leg on the foam roll should be raised off the floor and remain that way during the exercise.
- Slowly roll from the knee to hip, rolling along the outer thigh, slightly in front of the knee and hip.
- Apply prolonged pressure on tender spots for roughly 30-90 seconds depending on intensity of application.
The SMR Adductors Foam Roll exercise helps to break up knots within the adductor muscles.
- Start in elbow plank position and extend the right leg with the knee bent to just below hip level as shown.
- Place the foam roll a few inches above the knee and slowly roll up the inner thigh to just below the groin area.
- When you find a tender spot, hold for 20-30 seconds.
- Switch legs and repeat.
- Pushing the hips towards the floor will increase the intensity of the release.
The SMR Rectus Femoris Foam Roll Single Leg exercise is essential to any endurance athletes flexibility program.
- Place a foam roll just above the right knee and elbows just below the shoulders in a plank position.
- To increase compression, place left leg on the ground.
- To decrease compression, roll both legs at the same time.
- Keep the core engaged and slowly roll from just above the knee to the top of the leg just above the hip joint.
- Hold any tender spots for 30-90 seconds (try to relax and breathe deeply).
- Repeat with left leg.
SMR Rectus Femoris Foam Roll Two Leg
The SMR Rectus Femoris Foam Roll Two Leg exercise targets the middle quadriceps muscle.
- Place the foam roller a few inches above the knees and plant elbows below shoulders as shown.
- Slowly roll up the legs by pushing with the arms.
- Hold any tender areas for 30-90 seconds.
SMR Rectus Femoris Foam Roll Single Leg