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What is Active Release Technique?

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Dead Bug with a Ball

The Dead Bug with the Physioball is a step up from the Dead Bug Advanced further increasing the intensity.

Perform 3 sets of 10

(1)Begin from the Dead Bug Basic position, with your core muscles contracted, and the physioball between your ankles.

(2)Slowly move the ball toward the right side without extending your legs outward.

(3)Then slowly move toward the ball toward midline while extending your hips and legs outward.

(4)Next move the ball to your left side as in #2 but on the opposite side. Your legs should not be extended

(5)Return to your starting position and repeat. Move in a slow controlled manor.

*If you look down from above you are making a circle with the ball.

*Do NOT arch your back (this would mean your core is not braced)

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