logo-text (1).png
Humanoid 2.png
Spine.png

Thank You For Completing A DARI Screen!

Now Lets Focus on Improving.

Spine Mobility Stretches

Below is your spine mobility exercise program.

During your DARI Motion Screen it was noted that you had restricted spine 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.

Spine Mobility - Exercise 1

Spinal Erector Pressure - Foam Roller

  • Lay on the floor with a foam roller on the backside of the shoulders.

  • Crunch slightly to lengthen the muscles along the spine.

  • Push the feet through the floor to elevate the hips.

  • Slowly roll the muscles over the roller moving from the back of the shoulders to the lower back.

  • NOTE: Tilting slightly to one side will place emphasis to that one side of the spine. Be cautious of the ribs.

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.

 

Spine Mobility - Exercise 2

Trunk Rotation - Crossbody Reaches

  • Stand in a split stance.  

  • Move opposing arm cross body and reach diagonally down.

  • Keep the front leg side upright.  Assist as needed

  • Alter planes of movement on each rep.  (Low, Mid, Hight) reaches.

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.

 

Spine Mobility - Exercise 3

Trunk Rotation - Side Lying Forward Reach to Opener w/ Leg Stacked

  • Lay on your side with legs stacked and flexed to 90° at the hips and knees.

  • Place the hand of the bottom arm on the side of the top knee (Ex: L-Hand/R-Knee) to help keep the legs from lifting off the ground when rotating the upper body.

  • With the top arm extended in front of the body, reach forward as possible.

  • Bring the arm backwards as if to open up the chest, working to flatten the shoulders to the floor.

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.