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Thank You For Completing A DARI Screen!

Now Lets Focus on Improving.

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Corrective

Exercises

Knee Strengthening Exercises

Below is your hip strengthening exercise program.

During your DARI Motion Screen it was noted that you had poor knee strength.  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 Strengthening - Exercise 1

Clamshell w/ Bodyweight

  1. Lay sideways on the floor or solid surface.

  2. Stack the legs, flex the hips and knees until they are each at about 45° with the feet (heels) inline with the butt/spine.

  3. While maintaining foot contact and the pelvis vertical on its side, pull the top knee away from the bottom knee until an end point is reach.

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 Strengthening - Exercise 2

Single Leg Balance w/ 3-Way Toe Taps

  1. Lift the non-stance foot from the ground,

  2. Reach the non-stance foot forward by descending the body with the stance leg and adjusting the trunk accordingly,

  3. Repeat step (2) reaching the foot to the side.

  4. Repeat step (2) reaching the foot backwards.

  5. Switch Sides.

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 Strengthening - Exercise 3

Squat w/ Mini Band Above Knees

  1. Place the band just above the knee caps.

  2. Spread the feet to be hip to shoulder with apart

  3. Descend the body using the hip, knee, and ankles, being sure to place resistance out against the band as if to stretch it.

  4. Extend the arms forward, leaning the torso to counter the natural backward motion of the hips.

  5. Once able depth is reached, push through the ground extending the knees and hips returning to the starting position.

5 REPS PER ARM  |  3 SETS

15 Total