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Thank You For Completing A DARI Screen!
Now Lets Focus on Improving.
Stretches
Advance
Exercise
Shoulder Corrective Exercises
Below is your shoulder mobility exercise program.
During your DARI Motion Screen it was noted that you had restricted shoulder mobility. To improve this joints function and reduce its vulnerability complete the following exercises and stretches to improve your overall motion health.
Complete this program every day for 4 weeks and then schedule your next DARI Motion Screen.
Shoulder Mobility - Exercise 1
Bent Over Shoulder Flexion
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Pinch a foam roller between the hands.
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Hinge over so that your belly button is over your mid-foot.
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Flatten the back, tuck the chin, and lightly pull in the belly button.
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Reach forward, up and back with a goal of the upper arm being parallel to the head; bicep to ear.
10 REPS PER ARM | 3 SETS
30 Total
After completing 1 set rest for at least 1 minutes before starting the next set. If pain is experienced stop the exercise.
Shoulder Mobility - Exercise 2
Supine Flat Bench Shoulder Flexion
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Lay face-up on a bench.
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Grip a dowel with hands outside of shoulder width.
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Drop the arms back, reaching the dowel toward the floor to increase the stretch.
10 REPS | 3 SETS
30 Total
After completing 1 set rest for at least 1 minutes before starting the next set. If pain is experienced stop the exercise.
Shoulder Mobility - Exercise 3
External Shoulder Rotation With Therabands
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Wrap the band around a stable object at hip height.
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Place hands inside the handles with palms facing forward. Handle against the back of your hands.
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Pull shoulders back creating slight tension.
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Take casual steps backwards until tension wants to pull shoulders out of place, and walk back forward.
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Repeat for reps, maintaining shoulder position throughout the entire set.
10 REPS | 3 SETS
30 Total
After completing 1 set rest for at least 1 minutes before starting the next set. If pain is experienced stop the exercise.