SMR stands for Self Myofascial Rolling. This basically means self massage, usually using a tool like a foam roller or a tennis ball. The goal is to reduce soreness and prep muscles for stretching, so you can gain more flexibility more easily.

How hard should I push while doing the SMR?

You can actually get the benefits from this by pushing relatively lightly, but it also works if you put a good amount of pressure too.  This means that you should push to an amount that feels right for you.

All you have to do is make sure you can still breathe normally and aren't making funny faces because it hurts.

Where should I use SMR? Which muscles shouldn't I roll?

You can use SMR on most muscles but you should only be rolling muscles. If you find yourself rolling over boney parts like your elbow or knee you aren't doing it correctly. Also, smaller muscles will need less pressure. You should not be pushing as hard on your neck and you would on your leg. Try to have good posture.

The muscles you shouldn't roll are the ones that are not supported by your skeletal system. The biggest example is your lower back. I know your lower back is sore but without someone there to teach you exactly how to roll it safely, you're going to hurt yourself more.  It might feel better at first but you are probably not helping yourself.

Don't Roll Your Lower Back!

How fast should I go? How long should I spend on each muscle?

The research shows no noticeable difference from how fast you go, though there aren't that many studies yet.  This means you go as fast as feels right. Fast, Slow, somewhere in the middle, go by what feels best.

You should roll a muscles anywhere from 30-90 seconds and stop and hold on pain points.

What type of foam roller should I use?

The research has only shown a small difference between most types. Soft and hard rollers seem to work as well as each other. So, use the one you have available, see first, or looks the coolest.

There is a small difference between textured and smooth foam rollers. The textured ones appear to work better than the smooth foam rollers but difference was not big enough for you to worry about which you use, especially if you are just getting started.

Try not to over complicate SMR. Roll muscles, not bones, make sure you can breathe normally while you do it, and use the roller that is available.