Prehab is designed to help prevent injury.
It helps athletes of all abilities train longer, harder, and better through improved mobility, stability and functionality of joints and muscles.
The core aims of prehab exercises are to strengthen and mobilise the joints (such as shoulders, hips, elbows, and knees) as well as help prepare your body for movements you do during workouts and everyday life.
Particularly for those trying to stay fit over 50, adding prehab exercises and movements into daily life is a fantastic way to ensure injury and little “niggles” don’t prevent you from doing what you love. A sore back, a painful shoulder, or a tweaked ankle don’t need to be a constant burden during exercise and an active lifestyle. Instead, they can be managed with strategist exercises and movements that help support pain-free mobility and movement.
The video below highlights a handful of exercises anyone can do to help strengthen key muscles and joints throughout the body to avoid common injuries. The article then highlights 3 fantastic prehab exercises that anyone can do.
Prehab Workout Routine
What Does Prehab Mean?
Prehab simply refers to exercises and movements that help limit the risk of injury.
But depending on your fitness abilities, ambitions and activities, prehab exercises can take the form of many types of movements and routines.
They can done during warm up or simply done at home before you go to bed or when you have a spare couple of minutes.
Based on the requirements of the individual, prehab routines are likely to evolve over time.
3 Effective Prehab Exercises
The secret to success when it comes to prehab is dedication and commitment. To reap the full benefits of prehab exercises, they should done frequently.
Prehab isn’t about dedicating one day a year to the exercises – instead, they should be done a few times a week.
Due to the complexities of human movement and all the joints and body parts that work together, getting help from a physiotherapist to create a personalised prehab routine for you and your fitness goals is a great way to gain the full benefits of prehab exercises.
The 3 exercises below are great exercises to include in any prehab routine and are a great place to start for anyone wanting to get started with prehab.
1. Bird Dog Exercise
The video below illustrates perfect form for doing the Bird Dog Exercise. This is a fantastic way to strengthen the muscles requires to move the extremities, useful for everyday life as well as elite sports.
The core should stay perfectly still, while the arms and legs move.
2. Lateral Band Walks
Lateral band walks are a great prehab exercise for the lower body, particular the glutes.
This exercise is yet another illustration of why resistance bands are such a useful piece of exercises equipment to have around your home or gym.
Walking laterally with the bands around your feet or legs, this will force your leg muscles to work overdrive to keep the distance apart.
3. Bear Crawl
The bear crawl helps provide a basic movement that require the whole body to participate in. This is perfect if you don’t have much time but want to reap the benefits of prehab exercises.
Bear crawls help promote flexibility, mobility and overall movement.