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What is Active Release Technique?

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Glute Bridge on Ball

This exercise is an excellent high level exercise teaching the brain how to engage the glute muscles to extend the hip. It is common to use the low back muscles instead of the glutes to extend the hip while walking.  This is a very common cause of low back pain. Perform 3 sets of 10.

(1)Begin laying with you back flat on the ground, arms at your sides, and your hips and knees bent as shown with your feet on top of the ball.  Next contract your abdominal core (see brugger’s postural relief for explanation).

*Do NOT leg your low back round when lifting your pelvis off the ground.  Your back should remain flat. (blue line)

(2)Next, push your shoulders into the ground while squeezing your glutes to elevate your pelvis off the ground.

*Keep your back flat (blue line), NOT rounding out your low back

*Perform the exercise slowly to emphasize the gluteal squeeze.

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