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Thank You For Completing A DARI Screen!

Now Lets Focus on Improving.

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Corrective

Exercise

Spine Strengthening Exercises

Below is your hip strengthening exercise program.

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

Spine Strengthening - Exercise 1

Alternating Dead Bug

  1. Lay down on your back with the arms and legs at 90°.

  2. Keeping the back flush with the floor, reach the opposing arm and leg out and away from the body.

  3. Once extended, return them to their starting position and perform the same action with the other two limbs.

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 Strengthening - Exercise 2

Kneeling Side Plank

  1. Lay on one side with the elbow under the shoulder so that only the hip down, on the bottom leg, is in contact with the ground.

  2. Simultaneously press the forearm into the ground via the shoulder, and the shin into the ground via the hip, so that the trunk is elevated off the ground.

  3. With the spine in a straight line, hold the position for the prescribed duration.

After completing 1 set rest for at least 1 minutes before starting the next set.  If pain is experienced stop the exercise.

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.

 

After completing 1 set rest for at least 1 minutes before starting the next set.  If pain is experienced stop the exercise.

Spine Strengthening - Exercise 3

Kneeling Plank

  1. Lay face down with the forearms against the ground so that the elbows are below the shoulders.

  2. Press through the shoulders and knees to lift the body off the ground so that only the toes, knees, and forearms are in contact.

  3. Tuck (crunch) the hips under while crunching the ribs down as if to bring the lower back toward the ceiling.

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.