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Thank You For Completing A DARI Screen!
Now Lets Focus on Improving.
Stretches
Strength
Exercises
Spine Corrective Exercises
Below is your spine corrective exercise program.
During your DARI Motion Screen it was noted that spine alignment is an area of opportunity for you. To improve this joints function, complete the following exercises 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.
Spine Corrective - Exercise 1
Trunk Extension - Foam Roller
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Lay down with a foam roller on the backside of the shoulders.
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Cross the arms over the chest and tuck the chin.
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Attempting to extended only the part of the spine above the foam roller, around the foam roller.
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Move down the spine, performing this extension action at each link in the vertebrae.
5 REPS | 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.
Spine Corrective - Exercise 2
Pelvic Tilts - Supine Posterior Tucks
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Lay flat on the ground with knees bend and heels on the ground.
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Keep your lower back on the ground and rotate your pelvis up.
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Rotate back to the start position.
After completing 1 set rest for at least 1 minutes before starting the next set. If pain is experienced stop the exercise.
5 REPS | 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.
After completing 1 set rest for at least 1 minutes before starting the next set. If pain is experienced stop the exercise.
Spine Corrective - Exercise 3
Trunk Mobility - Cat/Camel w/ Cervical Extension
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Begin on the hands and knees.
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Bring the head up bending the spine into full extension (camel).
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Bring the head down, tucking the chin and bending the spine into full flexion (cat).
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NOTE: be sure not to overstretch in either direction.
5 REPS | 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.