SMR (Self-myofascial release) improves the tissues ability to lengthen during dynamic

movement/warm-up. So, it is beneficial before warm-up. The pressure of bodyweight is used and
controlled manually. The length of time for SMR application is 30-90 seconds.

SMR – Hamstrings:

The athlete should sit with one or both hamstrings perpendicular to the foam roller and use their
arms to control the movement and pressure can be controlled manually.

SMR – Glutes and piriformis:

The athlete should sit in a figure four position with the foam roller perpendicular to the gluteus
group. The foot on the floor is used to control the movement and more pressure can be applied by
leaning towards the side of the elevated leg.

SMR – Latissimus dorsi and triceps:

The athlete should lie with the foam roller on the lateral and posterior side of rib cage with their arm
extended over their head. The athlete can use their legs to control the movement from inferior edge
of scapula through the posterior arm.

SMR – Pectoralis group:

The athlete should lie in the prone position perpendicular to the pectoralis group and arm bent
between 90 to 120 degrees. The athlete should use their legs and opposite arm to control the
movement.

Upper trapezius stretch:

Positioning – In a seated/standing position, the athlete will begin by laterally flexing the head to one
side into full ROM keeping a neutral lumbar spine.

Action – The athlete should place a hand on the side of their head and give little pressure until a
desired stretch is achieved.

Key points – The athlete should keep the cervical spine in a neutral position without slouching the
cervical and thoracic spine into flexion.

Pectoralis major/minor stretch:

Positioning – For pectoralis major, the athlete should bring one arm to 90 degrees shoulder
abduction with 90 degrees elbow flexion at the end of the wall and take a large step through the end
of the wall with the ipsilateral leg.

For pectoralis minor, the athlete should bring one arm to 120 degrees shoulder abduction with 90
degrees elbow flexion at the end of the wall and take a large step through the end of the wall with
the ipsilateral leg.

Action – The athlete should turn their torso approximately 45 degrees to the contralateral side.

Key points – The athlete should change the angle of the elbow if the stretch causes pinching in the
shoulder.

Posterior glenohumeral stretch:

Positioning – In a seated/standing position, the athlete should bring one arm across their body into
horizontal adduction using their contralateral arm while maintaining the lumbar spine in a neutral
position.

Action – The athlete should continue to push into horizontal adduction using the contralateral arm.

Key points – The stretch can be increased by actively retracting the shoulder blades. The athlete
should change the angle of the elbow if the stretch causes pinching in the shoulder.

Hip flexor stretch:

Positioning – The athlete should take a large step forward into a lunge position keeping their knee
stacked over the ankle and the back leg should be straight with foot in line with knee. The athlete
should sit down into the stretch by bending their front knee and keeping their back leg straight while
maintaining a neutral lumbar spine.

Action – The athlete should squeeze their gluteus muscles to extend the hip to enhance the stretch.

Key points – The heel of the back foot does not need to stay in contact with the ground. The athlete
should sit into the position rather than leaning forward as the hip flexors are relatively short
muscles.