SMR

Question 1

SMR-Gastrocnemius/Soleus (Calves) (4)

Answer 1

1–Place foam roll under mid-calf.

2–Cross left leg over right leg to increase pressure (optional).

3–Slowly roll calf area to find the most tender spot.

4–Once identified, hold tender spot until discomfort is reduced (min. 30 seconds).

Question 2

SMR-Tensor Fascia Latae/Iliotibial Band (3)

Answer 2

1–Lie on one side, the foam roll in front of hip. Cross top leg over lower leg, with foot touching floor.

2–Slowly roll from hip joint to lateral knee to find the most tender spot.

3 Once identified, hold tender spot until discomfort is reduced (min. 30 seconds).

Question 3

SMR-Adductors (3)

Answer 3

1–Lie prone with one thigh flexed & abducted and the foam roll in groin region, inside upper thigh.

2–Slowly roll inner thigh area to find the most tender spot.

3–Once identified, hold tender spot until discomfort is reduced (min. 30 seconds).

Question 4

SMR-Piriformis (3)

Answer 4

1–Sit on top of foam roll, positioned on back of hip. Cross one foot to the opposite knee.

2–Lean into hip of the crossed leg. Slowly roll on the posterior hip area to find the most tender spot.

3–Once identified, hold tender spot until discomfort is reduced (min. 30 seconds).

Question 5

SMR-Latissimus Dorsi (4)

Answer 5

1–Lie on floor on one side with the arm closest to the floor outstretched & thumb facing upward.

2–Place foam roll under the arm (axillary region).

3–Slowly move back & forth to find the most tender spot.

4–Once identified, hold tender spot until discomfort is reduced (min. 30 seconds).