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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 Side Plank

This exercise is an excellent way to train the oblique abdominals as well as the quadratus lumborum (a key muscle stabilizing the low back). Weakness or inadequate coordination of abdominal activation leaves you prone to not only low back pain, but can lead to shoulder, knee, and hip problems.

Work up to 3 sets of 40 seconds on each side then progress to the Advanced Plank.

(1)Begin by laying on one side.  Your elbow directly below your shoulder.   Your knees and hips should be slightly bent.

(2)Next you will raise your pelvis from the ground, and extend your hips forward.  The position which you will hold you shoulders, hips, and knees should be in a straight line.

*As you fatigue it is common to roll your top shoulder down toward the ground, or to bend at the waist.  This occurs when you begin to recruit other muscles instead of using the correct ones.

*Maintain the correct position through the entire exercise.

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