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Thank You For Completing A DARI Screen!

Now Lets Focus on Improving.

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Foundational

Exercise

Knee Mobility Stretches

Below is your knee mobility stretching program.

During your DARI Motion Screen it was noted that knee 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.​  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.

Knee Mobility - Exercise 1

Body Weight Squat

  1. Stand with your feet shoulder width apart.

  2. Keep your arms out in front for balance.  

  3. Squat as low as you can can in a smooth motion.  Focus on keeping your pelvis neutral.  Try not to rotate your pelvis out.  (butt out)

  4. In a slow motion.  Pause at the bottom and then rise slowly.

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.

Knee Mobility - Exercise 2

Calf Stretch (Gastroc) - Seated Figure Four w/ Foot Elevated

  1. Sit on the floor with the backside of the ankle atop a foam roller so that the knee is suspended off the floor,

  2. Place the band/strap over the midfoot/front of the arch,

  3. Cross the non-stretch leg over the stretch leg so that the ankle is above the knee,

  4. Sit up tall, use the band/strap to assist with pulling the toes toward the shin,

  5. Lean forward bringing the stomach to the lap.

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.

Knee 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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