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What is Active Release Technique?

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Wall Ball

This exercise is difficult to perform correctly, but is excellent at strengthening the stabilizing muscles of the pelvis (primarily Gluteus Medius). To help you use the correct muscle placing your hand on the glute you are using. Depicted below is working the left Gluteus Medius. Perform 3 sets of 10.

(1)Begin with the ball at hip height, and the ball side leg bent so as not to touch the ground. Your pelvis should be level with the ground at this point. (blue line)

(2)Slowly lower the ball side hip (red line). Be sure NOT to rotate your pelvis or your upper body (this would be using the incorrect muscles)

*It is a common mistake to bend the knee on the standing leg instead of actually moving the pelvis.

(3)Next, using the glute (blue arrow) return the pelvis to neutral. Again allow no rotation of the pelvis or upper body.

*A common mistake is to use muscles from the opposite side (red arrow) to return the pelvis to level. Do NOT do this.

**This exercise requires a slow controlled movement to correctly work the pelvic stabilizers.