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Thank You For Completing A DARI Screen!

Now Lets Focus on Improving.

MODIFIERS

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Low Back Mobility Exercises

Below is your low back mobility exercise program.

During your DARI Motion Screen it was noted that you had low back mobility was restricted.  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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Low Back Mobility - Exercise 1

Hip Thrust

Start by lying flat on your back on a mat, arms flat on the ground at your side. Bend your knees and bring the soles under your knees.  Raise your belt buckle up to the ceiling, leaving only should shoulders and arms touching the ground (your back should no longer be touching the ground).  Move back to the staring position by lower your butt till your back and butt are relaxing on the ground.  Repeat. 

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.

 

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Low Back Mobility - Exercise 2

Hip Raises/Lift

 

Start by lying flat on your back on a mat, arms flat on the ground at your side. WIth your knee straight raise both foot vertically until your leg is perpendicular to the ground.  Use your arms as a counter balance and Raise your butt up to the ceiling, leaving your mid back and arms touching the ground (your low back should no longer be touching the ground).  Move back to the starting position by lower your butt till your low back and butt are relaxing on the ground.  Repeat.

10 REPS PER ARM |  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.

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Low Back Mobility - Exercise 3

Bird Dog

From all fours, reach one hand out overhead with the thumb toward the ceiling while simultaneously lifting the opposite leg. Replace the hand and foot and repeat on the opposite sides. Continue alternating sides, visualizing not spilling an imaginary cup of hot coffee on your back, and reach out as far as you can (not just up toward ceiling).

10 REPS PER ARM  |  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.