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MODIFIERS

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Half Reps [    ]

Half Sets [    ]

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Knee Alignment Exercises

Below is your knee mobility exercise program.

During your DARI Motion Screen it was noted that you had low knee alignment.  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.

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Knee Alignment - Exercise 1

Bilateral Squat

 

Begin with your feet shoulder width apart and toes pointing forward. In one fluid motion, squat as low as possible, and then return to the starting position.  Work to keep your pelvis neutral and flex through your hips.

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.

 

Knee Alignment - Exercise 2

Lateral Weighted Lunge​

Start in a standing position with dumbells in your hand.  First reach your foot out to  your right side.  Keep the weight in front of your knees.  Flex your hips and knees on the out stretch leg lowering the weight toward your ankle.  Keep you your spine straight.  Move back to the starting position and perform the movement for the opposing side.  Repeat.

10 REPS PER LEG |  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.

Knee Alignment - Exercise 3

Split Squat

 

Select weight that is comfortable for completing 10 reps.  Start with around 10% of your body weight and increase progressively to 25%.

From a standing position, take a long step forwards as if performing a lunge. The heel of your back foot should be raised. Keeping your torso straight, lower slowly until your back knee almost touches the floor, then push back up. Complete all your reps on one leg, then switch to the other. Keep your knees in line with your toes, especially on the front leg, and don’t let the front knee stray past your foot as you lower.

10 REPS PER LEG  |  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.