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What is Active Release Technique?

©Midwest Sport and Spine 2011

730 N. Franklin Suite 602, Chicago, IL 60654      MidwestSportAndSpine@gmail.com      Phone:312-756-7839      Fax:312-253-4453

 

Basic Functional Lunge

This exercise is a great way to train balance, core stability, glute strength, and the muscles that maintain the arch of the foot.  It is a low intensity exercise that can be used for knee pain, plantar fasciitis, or pelvic instability.  Holding a weight in your arms while performing this (as shown) will intensity the exercise. 

Perform 3 sets of 10, and do this WITHOUT shoes on.

(1)Begin by standing upright with good posture, and on a flat surface.

(2)Next step forward with one leg.  As you step forward rotate your body toward the same side of the leg you are stepping with. This will cause you to activate the muscles in your foot which stabilize your arch.

(3)Return to the starting position then step forward with the same leg again.  Perform all 10 reps on one leg before switching to the other leg.

*The front knee should not bend past 90 degrees.

*Keep your torso upright to correctly perform this exercise. It is a common mistake to lean forward, this is incorrect.

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