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Thank You For Completing A DARI Screen!

Now Lets Focus on Improving.

MODIFIERS

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Half Reps [    ]

Half Sets [    ]

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Mid Back Alignment Exercises

Below is your mid back alignment exercise program.

During your DARI Motion Screen it was noted that you had low mid back 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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Mid Back Alignment - Exercise 1

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.

 

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Mid Back Alignment - Exercise 2

Cycle Abdominal Crunch

Start by lying flat on your back on a mat. Bend your knees and move the opposite elbow together till they touch. Engage your abdominal muscles by drawing your belly button in towards your spine.  After the elbow and knee have touched, Relax to the starting position and alternate with exercise to the opposing sides.  Repeat.

10 REPS PER SIDE |  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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Mid Back Alignment - Exercise 3

Trunk Rotation

 

Start by sitting on your mat. Bend your knees, leaving only your butt and heels on the ground. Engage your abdominal muscles by drawing your belly button in towards your spine. WIth your arms extended infront of you begin by rotating your arm to the right as far as you can.  Bring your arms back to the starting position and repeat for the opposing side.  Repeat.

10 REPS PER SIDE |  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.