Brachialis SMR

Brachialis self-myofascial release (SMR) is a self-administered soft-tissue treatment for the upper body, usually using a foam roller, lacrosse ball, or other "trigger point" massage tool. By applying pressure strategically to the biceps or brachialis muscles of the upper arm, some people find they can cause this often painful and tight muscle to relax or "release." Brachialis SMR is often accompanied by SMR on the triceps muscles or pectorals, or by stretches that target the biceps or pecs.

Benefits

  1. Can encourage blood flow to the brachialis and biceps muscles
  2. May be able to temporarily increase range of motion in the shoulder or elbow joints
  3. Effective as part of a warm-up or post-workout recovery
  4. Along with SMR targeting the pecs, some people find it can provide temporary relief from certain types of exercise-derived shoulder pain
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Brachialis SMR Images

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Brachialis SMR Instructions

Brachialis SMR muscle diagram
  1. Lie on your side, with your upper arm against the foam roller. The upper arm should be more or less aligned with your body, with the outside of the bicep pressed against the foam roller.
  2. Raise your hips off of the floor, supporting your weight on your arm and on your feet. Hold for 10-30 seconds, and then switch sides.