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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 Dead Bug

The Dead Bug Basic is an exercise used to strengthen your abdominal core (transversus abdominous, internal & external oblique).  If there is insufficient strength and endurance through these muscles your body has no anchor to move from, and excessive stress is placed on numerous other muscles leading to pain in those areas.

(1)Begin by laying on your back with your arms extended toward the ceiling above you.  Your hips and knees should be flexed to 90 degrees with you knees about shoulder width apart.

(2)Next you brace (contract) your abdominal core (see bruggers postural relief exercise to learn how).

*Hold this position with your core contracted for approximately 30 seconds up to 1 minute for 3 sets.