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Thank You For Completing A DARI Screen!

Now Lets Focus on Improving.

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Stretches

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Strength

Exercises

Shoulder Foundational Exercises

Below is your shoulder foundational exercise program.

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

Shoulder Foundational- Exercise 1

Bent Over Shoulder Flexion

  • Pinch a foam roller between the hands.

  • Hinge over so that your belly button is over your mid-foot.

  • Flatten the back, tuck the chin, and lightly pull in the belly button.

  • 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 Foundational- Exercise 2

Supine Flat Bench Shoulder Flexion

  • Lay face-up on a bench.

  • Grip a dowel with hands outside of shoulder width.

  • Drop the arms back, reaching the dowel toward the floor to increase the stretch.  Hold for 10 seconds.

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 Foundational- Exercise 3

External Shoulder Rotation With Therabands

  • Wrap the band around a stable object at hip height.

  • Place hands inside the handles with palms facing forward. Handle against the back of your hands.

  • Pull shoulders back creating slight tension.

  • Take casual steps backwards until tension wants to pull shoulders out of place, and walk back forward.

  • 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.

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