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Thank You For Completing A DARI Screen!

Now Lets Focus on Improving.

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Corrective

Exercise

Hip Mobility Stretches

Below is your hip mobility exercise program.

During your DARI Motion Screen it was noted that you had restricted hip mobility.  To improve this joints function and reduce its vulnerability complete the following stretches to improve your overall motion health.

Complete this program every day for 4 weeks and then schedule your next DARI Motion Screen.

After completing 1 set rest for at least 1 minutes before starting the next set.  If pain is experienced stop the exercise.

Hip Mobility - Exercise 1

Glute Stretch - Supine Figure Four Lateral Drop

  1. Lay down with feet flat on the floor.

  2. Cross one leg over the other so that the side of the lower leg, just above the ankle, is in contact with the thigh of the opposite leg.

  3. Pull the legs up toward the chest until a stretch is felt.

  4. Maintain that stretch sensation and drop the legs in the opposite direction from the top leg simultaneously flattening the shoulders against the ground.

5 REPS PER ARM  |  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.

Hip Mobility - Exercise 2

Quad-Hip Flexor Stretch - Z sit

  1. Sit tall with legs extended forward.

  2. Roll onto one hip swinging the opposite leg behind the body (bending the knee while extending the hip).

  3. Bent the front knee bringing the bottom of the foot in contact with the thigh of the stretch leg.

  4. Simultaneously rotate the trunk away from the stretch/back leg, extend the hip forward toward the knee of the front leg, and reach the arm away from the stretch leg as if to reach overhead. | *This may include “rolling” the hips forward.

5 REPS PER ARM  |  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.

Hip Mobility - Exercise 3

Hamstring Stretch - Supine Single Leg Medial Drop

  1. Sit on the floor, and place a resistance band, or strap, around the front side of the arch.

  2. Keeping the knees straight, lay back pulling the band/strap taught, bringing the leg up so that the hip is flexed (45-60°) and the non-stretch leg should remain on the ground.

  3. Hold the band with the opposite hand, reaching the free arm laterally as to flatten the shoulders to the floor.

  4. Drop the leg across the body until a stretch is found.

5 REPS PER ARM  |  3 SETS

15 Total