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Jeff, Looks like you are continuing to do great things out there in CA. I’m using the stuff I learned from you last summer along with KStarr’s stuff almost everyday in my CrossFit group classes. Thanks for everything you do for the community. Michael Schaal, Director of Training, CrossFit Chikara (Tokyo, Japan)
Peter J — CF-1, CSCS, USAW, AMSMR, KBC
To ANY individual considering learning SMR I would say, do IT!
The immediate benefits that I have experienced and seen time and again are injury prevention and increased range of motion. But the side benefits include increased anatomical knowledge and I would even argue better proprioception. Someone who does regular SMR not only brings about muscular relief by stripping adhesions, working out knots and shutting off excessive muscle signaling but they become more positionally aware as effective rolling movements are about awareness of angles and the location of different muscles. Not to say anatomical knowledge is a prerequisite, certainly people can learn which “movement” in what “position” they need to do to hit their adductors wihtout knowing that muscle group by name, but you almost can not help but become more aware and intelligent about the body when you incorporate SMR into your routine.
An added point I would make to any fitness trainer wanting to learn SMR and get certified is that the value is tremendous. I use what I have learned from SMR more regularly than any given tidbit from my six other certifications. I have used my SMR knowledge to bring great relief to members again and again at my gym. Given people’s tendency to put off things like proper cooldowns and self care I can only speculate how many people might have burned out on CrossFit from minor or even major injuries if I were not getting people on the rollers or lacrosse balls after class or catching them when they come in. I have a reputation in my gym for knowing how to take care of the membership and am sought out among the other trainers to assist in all sorts of muscular relief. I make it a point when doing an introductory class with potential new members to work in a cooldown with 1 or 2 SMR movements to let the person know that I care about them more than knowing only how to “beat” them up and get them sore. SMR shows that you value the overall welfare of everyone who comes through your door.
I’ve known Jeff for (I’m guessing approximately) 6 years, which was around the time that I took his (SMR) training class. I’ve gained a lasting professional resource through his manual, as well as with him directly. I have lower back issues, and each time I know exactly what to do to mitigate them. I actually have some (techniques) memorized, due to the frequency of the tightness in the lower back area, the piriformis, the multifidus on each side, the glutes, and the hamstrings. If I don’t remember what I need to do, I simply go to the manual and index it. There are days that I cannot bend over; at all. But in 5 minutes, I can function. Eventually and over time, I get back to normal. It’s easy to use and the methods work every time. I get instant relief. I continue performing the method(s) each day, actually in accordance with the manual based on priority, or I’ll have the same issue.
In addition to the personal use I’ve had over this time, I’ve also been able to successfully mitigate any issues clients have had with tightness in various body areas. What I like about Jeff’s methods is that I’m passing the knowledge for their particular issue to them, so that they can perform the method on themselves. They don’t have to rely on me to assist them or to do it for them, once I’ve shown them how to correctly perform the procedure(s).
Finally, I’ve had a lasting professional relationship with Jeff since we first met, and he continues even today to be there for me as a reference. I’m glad we can scale that relationship if necessary also, as for a minor question or issue that I have, he’s happy to give me his thoughts, and if it’s something I’m interested in paying for, we can always work that out as well.
I think in summary, Jeff’s class is not just a training class. It’s an agreement or a partnership in passing this information along to help as many people as possible. Yes, I have the book The Supple Leopard. But, I cannot just go ask Kelly Starrett a question and pick his brain about something the way I can with Jeff.
It’s a lifesaver! As a fitness coach and due to the physical demands of teaching 3 hours a day of Group Exercise, it came to a point were tightness, soreness and dysfunction were starting to be a “normal” thing. Thanks to your technique I’m seeing improvements on myself and my members never experienced before with other techniques! Way to go Jeff Alexander.
It’s been three weeks and thought I would let you know this has worked great for me! Thanks again. Also started the beastie and hook for shoulder and neck pain I thought would never go away! And wow it works great! I had tried everything! Wish I had talked to you first!
Oly Coach Drew
Thank you for this. Applying what I have learned from your certification has benefited my weightlifting athletes tremendously!
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Of course Jeff. Understanding our body we can identify where the pain is comming from and we can do something about it. I will be happy that other people that have similar problems like mine will benefit. Thank you. — Sandra R
I read your post about the psoas muscle, where it is located and the main function… Looking at your picture of the psoas and also the illiacus and the their function during movements, finally it is clear to me that my problem and pain and inability to move well when I lift my leg etc and tightness is because of this muscle that it is connected to the spine. Thank you, thank you! This brings me hope that I need to work on this particular muscle the psoas, along with the hip muscles and all the muscles I read on your page that involve the lower spine, hips, etc.
You know… I use my rumble roller from your SMR class 2 years later almost every day. You have no idea how great it is after a crossfit workout or simply increasing blood circulation and releasing muscle tension after a run.
The chiropractor’s massage therapist wanted to show me a stretch. He asked if I have access to yoga balls and I said no. He asks, “but you go to a gym right?” I say, “yea, with a weightlifting focus.” He says, “but what about using the ball for bench pressing?”
“we have med balls.”
(The stretches he showed me are ones Jeff Alexander taught me years ago :))
Compression Video Review 1
Thanks a lot for the advice. I have wrist pain from working a computer job and wrist/forearm pain from curling more weight than I can handle so I’m getting one of these. Btw, you possess a very pleasant charisma.
SMR is really awesome!! My lower back doesn’t bother me often, but during my workout tonight the russian kettlebell swings and hang power cleans had my lower back really tightening up toward the end. When I finished I immediately grabbed my large black Rumble Roller and used it to work and loosen my lower back. It felt soooo good! I finished up with supported corpse pose. I’m tired from my workout, but my lower back isn’t uncomfortable now at all. The techniques that Jeff Alexander teaches in his seminars and DVD really work!! Use them regularly and you will notice what a difference they make in your life.
Join your course it was one of the best things that I did for my career bro! Thx
I missed work today with a migraine. I know it’s because I’ve neglected proper stretching. I just spent about 30 minutes with my black Rumble Roller and feel SO much better!! Thank you for making an awesome product with the DVD!
Hi Jeff!! So it’s been 9 days…. Everyday 5 mins… Feels comfortable on the block…. I am soooooo excited!!! Today… I was able to do double unders again….ZERO pain… Ventured forward to a 5×5 of back squats and…. Front squats!!!! ZERO PAIN!!!! I have not been able to do FS or DU’s for almost 9 months!!!! It’s so little but so very big!!!! I’m so happy… Thank you thank u thank u!!!!
As an Olympic athlete my success depends on my body and health. I met Jeff Alexander after being out of training for 3 weeks with a hip and back injury that I got during a US Rowing training camp down in San Diego. I needed to get back to training as soon as possible and my friends at CrossFit Endurance introduced me to Jeff. Jeff and his wife Carolyn were gracious enough to take 4 hours out of their Sunday morning to help me find the muscular solutions to my injury by using Jeff’s Self Myofascial Release techniques… Not only did Jeff address my current problems and weaknesses, he also thoroughly educated me on how to prevent other frequent injuries I’ve had in my rowing career such as low back injuries, subscapula dysfunction and broken ribs. Jeff has an amazing wealth of knowledge about the active body and I feel very fortunate to have worked with him. I would recommend anyone from professional athletes who depend on their body for their livelihood to weekend warriors who deal with chronic pain to schedule a session with Jeff and become a student of Jeff’s Self Myofascial Release Techniques and their body. I am a healthier and more body-conscience aware athlete now because of Jeff. — Erin Cafaro — 2008 Olympic Gold Medalist, USRowing W8+ — 2009 Rowing World Championship, W2- and W8+, Double Gold Medalist
I can’t thank you enough for the … therapy workshops! I set a goal 1 year ago to fix my newly acquired scoliosis. I attended several of your workshops and did my ‘homework’ at home. 1 year later, my scoliosis is completely gone! It worked! I acquired the scoliosis after sitting in a brace for 1 year following back surgery (front and back spinal fusion…. you’ll see all the metal in the picture). For 1 year I sat at the table in a reclined position working on my computer and reading favoring my right side. After 1 year I had definite scoliosis. I was so upset at my doctor appt 1 yr ago that I did not take a picture of my x-ray. Well, here is my picture from this year and you can see my spine is straight! (and completely fused by the way). Thanks again, you are a God send!
I wanted to thank you for the help at the shoulder clinic. My shoulder flexibility has improved a lot so far and my OHS has gone up in just the last two weeks. My 1RM OHS was 145#. Yesterday I was able to do this weight for 8 reps and was able to OHS 165#. I am now close to my goal of 10 reps at my body weight (145#). Thanks again
Two weeks of TFL pain… I finally remember that I have a full manual of lower extremity SMR, find the TFL section and in 15 mins I have full range of motion and no pain. God has created us in such a way that we can fix ourselves with some knowledge, a lacrosse ball, and a rumble roller. Thank Jeff Alexander and Carolyn Alexander for creating and introducing me to SMR
2 weeks of mobilizing from your class and back squat increased from 300 to 335 with only 1 squat day
It’s been 6 months since I’ve had a night of restful sleep related to throbbing pain in my right knee during the night. I’m in need of a knee replacement but have been holding off. I just completed your 2 day seminar on Sunday and slept through the night pain free since the first day. I haven’t been able to do a squat in about a year but did several during the seminar. Guaranteed I will be using these techniques daily!
My hands and fingers were hurting the other day so much that I could not type on my computer. So I did 5 minutes of SMR on my forearms, once in the morning and once in the evening. Issue totally gone!
The best tool we found at the Mr. Olympia expo 2013. Very important things most of the people don’t realize until it comes to injury. Thanks to Carolyn & Jeff of taking so much time to explain and show it to both of us, you are very kind. Best regards from Germany
…this is the website & people I mentioned to you. I would not have come this far in my weight lifting journey, if I had not learned the Alexander Method of Self Myofascial release. They have videos and written instruction available. I have all the goodies at my house if you want to come play sometime. Check it out! Super cool founders too, Jeff Alexander & Carolyn Alexander.
Thank you guys so much for fixing me up this weekend! My hip felt great the entire time!
The new manual looks AMAZINGLY AWESOME and can’t wait to try some of the new moves in there… I do not mind you using my name and picture from the clinic. It should be mandatory for every athlete who cares about their own body to take the clinic. Plus, Jeff is an amazing instructor.
I took your SMR Coaches Clinic Level 1 back in 2010 at CrossFit BWI in Baltimore, MD (I was the bald, heavy set student hit by a car the previous week before class and was on crutches)…. I can not thank you enough for the teachings taught to me in that class. It has changed my life, not only how my body feels but how I have been able to grow as an athlete.
Met Jeff two years ago. I was having a hard time standing for long periods of time without my back killing me. He made a couple of suggestions and show me what to do. It WORKED. Just worked two long days on cement. No Problem. Thank you Jeff.