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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

 
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Functional Row

(1)Begin in a squat position with your torso as upright as possible.  Your shoulders should be square forward (blue line), and your feet should be shoulder width apart. 

One arm should be forward holding the resistance band (anchor the band slightly above head level), keep this elbow straight (as depicted)

(2)Next step back with the leg on the side of the arm holding the band.  As you step, row the arm backward (black arrow).  It is important to keep your arm straight throughout this motion.

*DO NOT shrug your shoulder during the exercise or you will be exacerbating your condition.

*While performing this exercise keep your shoulders pressed back and down. This will help you to not shrug.

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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.