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Thank You For Completing A DARI Screen!

Now Lets Focus on Improving.

MODIFIERS

No Weight [    ]

Half Reps [    ]

Half Sets [    ]

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Shoulder Mobility 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 for 4 weeks and then schedule your next DARI Motion Screen.

Corrective

Exercise

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Shoulder Mobility - Exercise 1

Push Up

-Get down on all fours, placing your hands slightly wider than your shoulders.

-Straighten your arms and legs.

-Lower your body until your chest nearly touches the floor.

-Pause, then push yourself back up.

-Repeat.

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.

 

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Shoulder Mobility - Exercise 2

Bent Over Row

 

Select weights comfortable for your strength.  Suggested weight of 5-10lbs per arm. 

Bend forward at the hips, and keep the back straight with a slight bend in the knees. Lower the dumbbells towards the floor until the elbows are completely straight, and keep the back flat as the dumbbells are pulled towards the belly button. Then slowly lower the bar to the starting position and repeat.

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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Shoulder Mobility - Exercise 3

Vertical Press

 

Select weights comfortable for your strength.  Suggested weight of 5-10lbs per arm. 

From a seated position.  Look straight ahead as you hold the dumbbells at shoulder level..  Elbows bent and thumbs pointed to your back. Slowly, press the weight up above your head. Do not lock out your elbow. Slowly, bring the handles back down but do not let the weight touch your shoulders. Repeat the movement.

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.