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Thank You For Completing A DARI Screen!

Now Lets Focus on Improving.

Ankle Mobility Stretches

Below is your ankle mobility stretching program.

During your DARI Motion Screen it was noted that ankle mobility is an area of opportunity for you.  To improve this joints function, complete the following stretches to improve your overall motion health.  If you are experiencing any pain before or while completing your recommendations stop immediately.

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Complete this program 2-3x a week for the next 3 months.

After completing 1 set rest for at least 1 minutes before starting the next set.  If pain is experienced stop the exercise.

Ankle Mobility - Exercise 1

Calf Pressure - Foam Roller

  1. Sit on the floor placing the lower calf on top of the foam roller.

  2. Using your arms and hips to regulate pressure, move the calf over the roller finding the places of highest tension.

  3. This may include tilting the leg side to side, and travelling from the bottom of the achilles tendon to the backside of the knee. 

  4. If more pressure is desired, the free leg may be placed atop the targeted leg.

5 REPS PER LEG  |  3 SETS

15 Total 

 

After completing 1 set rest for at least 1 minutes before starting the next set.  If pain is experienced stop the exercise.

Ankle Mobility - Exercise 2

Hamstring Stretch - Supine Single Leg Raise w Resistance Band

  1. Sit on the floor placing a resistance band or strap around the bottom of the mid foot,

  2. Sit tall pulling the band/strap taught,

  3. Keeping the non stretch leg on the ground, and both knees straight, lay back using the band/strap to pull the leg up and back toward the upper body,

  4. Pull the leg through the hip, and bring the toes toward the shin stopping when there is slight discomfort.

5 REPS PER LEG  |  3 SETS

15 Total 

 

After completing 1 set rest for at least 1 minutes before starting the next set.  If pain is experienced stop the exercise.

Ankle Mobility - Exercise 3

Tibialis Anterior Pressure - Foam Roller

  1. Begin on hands and knees with a foam roller beneath the stomach,

  2. Lift one leg and turn the lower leg/knee inward so that the outer part of the shin is on the foam roller.

  3. Using your arms and free leg to regulate pressure, roll the muscle up and down the foam roller from the top of the ankle to just below the front outer portion of the knee looking for places of high tension.

5 REPS PER LEG  |  3 SETS

15 Total 

 

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