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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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Shoulder Alignment Exercises

Below is your shoulder alignment exercise program.

During your DARI Motion Screen it was noted that you had lower shoulder 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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Shoulder Alignment - Exercise 1

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.

 

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Shoulder Alignment - Exercise 2

Push and Reach

 

From all fours, rotate and reach one hand out to the ceiling with the thumb pointed forward . Replace the hand and repeat on the opposite sides. For a more challenging version add a push up between each rotational reach.  Continue alternating sides,

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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Shoulder Alignment - Exercise 3

Dumbbell Abduction

Select weights comfortable for your strength.  Suggested weight of 5-10lbs per arm. 

From a standing position.  Look straight ahead as you hold the dumbbells at your side..  Keep your elbows extended, but not locked and begin to raise the weight out to the side.  Do not raise the weight above your shoulders.  Lower the weight back to the 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.