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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

Knee Corrective Exercises

Below is your hip corrective exercise program.

During your DARI Motion Screen it was noted that you had poor knee alignment.  To improve this joints function and reduce its vulnerability complete the following exercises 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.

Knee Corrective - Exercise 1

Hip Flexion - Supine Single Leg Straight Leg

  1. Lay down on the floor with one leg straight and the knee of the other leg bent so that the foot is flat on the floor and next to the knee of the straight leg.

  2. Keeping the knee straight, lift the leg through the hip until the knee of the working leg is even with, or just above, the knee of the non-working leg.

5 REPS PER ARM  |  3 SETS

15 Total 

 

Knee Corrective - Exercise 2

Glute Bridge Iso Hold w/ Marches

  1. Bridge (extend) the hips upward toward the ceiling.

  2. At their peak, hold the tension in the stomach, glutes, and hamstrings.

  3. Begin taking alternating small steps forward until a neutral pelvis (non-tipping) is no longer manageable, begin walking feet back in.

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

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.

Knee Corrective - Exercise 3

Standing Single Leg Hamstring Curl w/ Bodyweight

  1. Place hands on a wall or solid object.

  2. Walk the feet back slightly, hinging the hips so that the body is at a slight lean forward.

  3. Extend one leg back so that the hip and knee are straight, and the toes in contact with the ground.

  4. Maintaining an extended hip, flex the knee bringing the heel up toward the butt.

  5. At the peak of the contraction, reach the foot (toes) back toward the floor, and repeat.

5 REPS PER ARM  |  3 SETS

15 Total