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What is Active Release Technique?

©Midwest Sport and Spine 2011

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Frisbee

This exercise is used to strengthen the muscles that stabilize the shoulder blade (scapula) from below, as well as the muscles that hold your shoulders backward. When these are weak we compensate by overusing the muscles above the scapula. This leaves you prone to shoulder impingement, neck pain, and mid back pain. Perform 3 sets of 10.

(1)Begin in a squat position with you feet facing forward and your butt back as if you were going to sit into a chair (see hip hinge exercise). Your shoulders should be held down and back.

*The resistance band should be tethered slightly above your head. Reach across you body to hold the handle, and keep this arm fairly straight (bending the elbow works the wrong muscles.)

*DO NOT shrug the shoulder being worked. Your shoulders should stay level through the exercise (blue line)

(2)If your are working the right shoulder (as depicted), then you will lunge to the right while bringing your arm back across your body. (Keep your elbow straight). DO NOT shrug your shoulder to accomplish this.

*Your shoulders should continue facing forward (blue line).

(3)Continue swinging your arm out until it is just past the plane of your shoulders (red line) just like when you are throwing a Frisbee. Again Do NOT shrug your shoulder to complete the motion. Your shoulders should remain level (blue line).

*This exercise should be done slowly with care taken to NOT to shrug the shoulder which you are working. You will be exacerbating your condition if you allow this to happen.