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Thank You For Completing A DARI Screen!

Now Lets Focus on Improving.

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Corrective

Exercise

Shoulder Mobility Stretches

Below is your shoulder mobility exercise program.

During your DARI Motion Screen it was noted that you had restricted shoulder mobility.  To improve this joints function and reduce its vulnerability complete the following stretches to improve your overall motion health.

Complete this program every day for 4 weeks and then schedule your next DARI Motion Screen.

Shoulder Mobility - Exercise 1

Lat Stretch From Child Pose

  • Kneel 1.5 x Arm-Length in front of a hip high stable surface.

  • Place hands flush on top of the surface (one at a time for safety).

  • Reach the hips back toward the heels, cont. to keep hands flush.

  • Press armpits toward the floor using your bodyweight to regulate intensity of the stretch.

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.

 

Shoulder Mobility - Exercise 2

Standing Single Arm Chest Stretch

  • Stand parallel to a stable object, wall, or doorframe. 

  • With the elbow at 90-deg, place the entirety of the hand and forearm on the edge of the surface; elbow to thumb and fingers.

  • Step forward with the same side foot; distance will determine intensity of the stretch.

  • Perform upper body rotations, away from the shoulder (stretch), then toward (relax); repeat for reps.

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.

 

Shoulder Mobility - Exercise 3

Supine Shoulder Stretch For Internal External Rotation

  • Lay face up with feet flat on floor; knees at 45-deg. 

  • Place the elbows at 90-deg, and extend the upper arm out and away from the body.

  • Rotate the shoulder backwards attempting to touch the middle of the forearm to the floor; avoid rib flair.

  • Rotate the shoulder forward attempting to touch the middle of the forearm to the floor; avoid rounding shoulders.

  • Repeat for reps.

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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.