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What is Active Release Technique?

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This exercise is excellent for not only retraining the muscles that stabilize the pelvis, but it is also excellent for increasing balance. If you perform this exercise without shoes on it is also excellent for plantar fasciitis by retraining the muscles in the arch of the foot. Perform 3 sets of 10.

(1)Begin in a slightly squatted position. Your feet should be about shoulder width apart. Then reach straight forward with one foot (blue arrow). Keep your pelvis level with the ground while reaching (red line).

*The foot you reach with should NOT touch the ground throughout the entire exercise

**Throughout the exercise keep your shoulders and hips facing forward.

(2)Without touching the ground with the reaching foot return back,then reach diagonally forward. The knee of your stance leg should be over top of your foot.

(3)Again return to neutral without touching the ground, then reach out laterally toward the side (blue arrow) again without touching the ground. Keep your pelvis level with the ground (red line), and your stance side knee overtop of your foot (black line).

(4)Return to neutral from #3, then reach diagonally backward. Again keep your pelvis level with the ground.

(5)Again return to neutral from #4, and reach straight backward.

*This exercise is training stabilizing muscles, so each reach should be performed slowly and deliberately.

*Count to three on the reach out, and again on the return to neutral.