Unlock Your Body's Potential with Essential Prehab Exercises
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Chapter 1: The Importance of Prehab
To maintain flexibility and prevent injuries throughout your life, engaging in prehab exercises is crucial.
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Despite advancements in health and medical technology, our natural instinct is often to react to health issues rather than prevent them. We tend to overlook early warning signs, channeling our energy into rehabilitation instead of prevention.
This is where the concept of "prehab" comes into play.
Rehabilitation involves foundational movements aimed at gradually stabilizing and strengthening tissues to heal from injuries.
Prehabilitation, on the other hand, consists of slightly more complex exercises designed to enhance tissue strength beyond daily activities, effectively minimizing the risk of future injuries.
As a knowledgeable kinesiologist and trainer, I firmly believe that embracing prehab can revolutionize not just your personal health but also the broader healthcare landscape. Unfortunately, this approach is still underutilized. Today, I aim to illustrate how simple and effective it can be to proactively maintain musculoskeletal health.
Regardless of whether you currently experience upper body pain, I will present a transformative routine that can help you avoid injuries, stiffness, and other complications. This routine takes just ten minutes and can be performed a few times a week to yield significant benefits. Let's dive right in and take charge of your health!
Bulletproof Your Upper Body with Ease
As always, consult with your healthcare provider if you have any health concerns or injury histories that could affect your training. While these movements are generally safe for most individuals, you may need to adjust specific exercises based on your fitness level or health background.
Additionally, this list is based on my personal experiences and is not exhaustive. These exercises require minimal equipment and, while not universally optimal, can enhance your running and overall wellness when performed consistently with proper form. Always remember to do a short warm-up before beginning!
- I/Y/W Raises
Image from Physiotec
Application: 5–8 reps for each position
Cues: Lie on your back with a towel or pillow supporting your neck in a neutral position. Lift your arms to form an "I" shape, holding for 1–2 seconds. Repeat with "Y" and "W" shapes to engage the mid and lower traps while controlling the scapulae. Keep your neck relaxed and take deep breaths throughout.
- Thoracic Rotation Drill
Image from themovementfix.com
Application: 2 x 10–15 reps per side
Cues: Begin in a quadruped stance with elbows on the floor and one hand placed behind your ear. Rotate your upper body while keeping your lower body stable. Follow your upper elbow with your gaze to allow your neck to move naturally. Exhale as you rotate out, and inhale as you return.
- Resisted Shoulder Press
Image from Physiotec
Application: 2 x 8–10 reps
Cues: Use a resistance band, towel, or shirt. Begin with elbows bent at 90 degrees, ensuring the band is taut. Raise your elbows to shoulder height, enhancing joint stability and recruitment. Hold briefly at the top before lowering back down.
- Prone Overhead Press
Image from physiotutors.com
Application: 2 x 10–15 reps
Cues: Lying prone, grip a dowel slightly wider than shoulder width and extend it overhead. Lower the dowel by flexing your elbows until it passes over your head to your shoulders. Hold briefly before returning overhead. Adjust your range of motion as needed.
- The Serratus Push-Up
Image from Physiotec
Application: 2 x 10–15 reps
Cues: Start in a standard push-up position. As you lower your body, squeeze your shoulder blades together (retraction). As you push back up, emphasize the protraction of your shoulder blades. This movement enhances the function of the serratus anterior.
BONUS) Single-Arm Loaded Carry
Image from muscleandfitness.com
Application: 2 x 30 seconds per side
Cues: Ideally performed with a kettlebell, but any weight can suffice. Stand upright and lift the weight near your head, elbow bent at 90 degrees. Walk forward while maintaining your upper body posture. If your form falters, lower the weight and take a break before continuing. Alternate 30-second intervals on each arm for balance.
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Photo by Jonathan Borba on Unsplash
In Conclusion
To lead a life full of function and freedom, proactively address potential aches and pains through prehab exercises. This training philosophy can transform your overall health, yet it remains relatively unknown beyond wellness communities.
You can set an example for others by prioritizing your health and dedicating time to maintain your body like a well-oiled machine. If you don’t invest in your health now, you will have to invest time in recovery later.
Choose wellness. Choose proactivity. Choose today.
-David Liira Kin
Chapter 2: Essential Prehab Exercises for Injury Prevention
Explore five prehab exercises designed to prevent injuries and enhance your overall well-being.
Discover the three essential exercises you should incorporate into your routine for optimal health.