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What is Active Release Technique?

©Midwest Sport and Spine 2011

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Basic Glute Bridge

This exercise is a great low level exercise teaching the brain how to engage the glute muscles to extend the hip. It is common to use the low back muscles instead of the glutes to extend the hip while walking.  This is a very common cause of low back pain. Perform 3 sets of 10.

(1)Begin laying with you back flat on the ground, arms at your sides, and your hips and knees bent as shown.  Next contract your abdominal core (see brugger’s postural relief for explanation).

*Do NOT leg your low back round when lifting your pelvis off the ground.  Your back should remain flat. (blue line)

(2)Next, push your shoulders into the ground while squeezing your glutes to elevate your pelvis off the ground.

*Keep your back flat (blue line), NOT rounding out your low back

*Perform this exercise slowly to emphasize the gluteal squeeze.

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