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What is Active Release Technique?

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Dead Bug on a Ball

This is an advanced exercise, and is an excellent way to train the abdominal core.  It trains the body to coordinate contraction of the abdominal muscles to provide stability. 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.

Perform 3 sets of 10 on each side.

(1)Begin with your shoulders on the physioball.  Your body should be flat (blue line), and your knees bent to 90 degrees. Contract your abdominal core (see bruggers postural relief)

(2)Keep your body flat (blue line), and slowly extend one leg outward. Hold the leg out for 2 seconds, and then return to position #1.

*Your pelvis should remain parallel to the ground while performing this exercise.

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