Injuries can be a huge setback for your fitness goals. Not only do they derail your progress, but they can also cause long-term damage to your body. Prehabilitation, also known as prehab, focuses on preventing injuries before they happen. This proactive approach involves exercises that build strength, stability, and flexibility to protect your body from injury. In this blog post, we’ll discuss some prehab exercises to help you stay injury-free.
What Is An Example Of A Prehab?
Stability Ball Planks
A plank is a basic exercise that strengthens several muscle groups, including your core, shoulders, and glutes. Adding a stability ball to the mix increases the challenge and improves your balance. To do this exercise, place your forearms on a stability ball and extend your legs behind you. Hold the plank for 30 seconds or more, taking care not to let your hips sag or rise.
Resistance Band Rows
Resistance bands can be a useful tool for prehab exercises because they provide resistance throughout the entire range of motion. For rows, anchor the band under your feet and hold the handles with your arms extended. Pull your elbows back to your sides, squeezing your shoulder blades together. Slowly release to the starting position and repeat for 10-12 reps.
Glute Bridges
Glute bridges help to build strength in your glutes and hamstrings, which can reduce the risk of lower back pain and knee injuries. Lie on your back with your knees bent and your feet flat on the ground. Drive your hips towards the ceiling, squeezing your glutes at the top. Lower your hips back down and repeat for 12-15 reps.
Hip Flexor Stretch
Tight hip flexors can lead to poor posture and contribute to lower back pain. This stretch targets the hip flexors and can be done anywhere, anytime. Kneel on one knee, with your other foot in front of you. Keeping your chest up, push your hips forward until you feel a stretch in the front of your hip. Hold for 15-30 seconds on each side.
Wall Angels
This exercise helps to improve shoulder mobility and posture, which can prevent shoulder injuries. Stand with your back against a wall, arms bent at 90-degree angles, and palms facing forward. Slowly move your arms up and down the wall, maintaining contact with your elbows, wrists, and hands. Repeat for 10-12 reps.
Conclusion: Prehab Exercises - Feel Better, Move Better and Perform Better
Prehab exercises can help to keep you healthy and injury-free for the long-term. By incorporating exercises that build strength, stability, and flexibility into your routine, you can prepare your body for any physical activity. While it’s important to consult a doctor, personal trainers in Coquitlam or physical therapist for personalized prehab recommendations, these exercises are a great starting point. Remember to listen to your body, be consistent, and have patience with your progress. Stay injury-free and keep moving!
Comments