Thank You For Completing A DARI Screen!

Now Lets Focus on Improving.

MODIFIERS

No Weight [    ]

Half Reps [    ]

Half Sets [    ]

Remove Exercise 1 [    ]

Remove Exercise 2 [    ]

Remove Exercise 3 [    ]

Mid Back Mobility Exercises

Below is your mid back mobility exercise program.

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

a125d84b3f5ec9e125d2b2c72c072692.gif

Mid Back Mobility - Exercise 1

Frog Sit Up

Start by lying flat on your back on a mat. Bend your knees and bring the soles of your feet together, allowing your knees to fall out to either side. Engage your abdominal muscles by drawing your belly button in towards your spine. Bring the palms of your hands together and extend your arms along your torso.  Sit Up and bring  your hands to your feet.  Relax to starting position and 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.

 

Mid Back Mobility - 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 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.

Mid 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.