PREHAB essentials
Sample Exercises for Injury Prevention and Performance Optimization
WHY PREHAB?
Being hurt STINKS! We can not completely stop injuries…but by focusing on improving strength and stability BEFORE injury, we can definitely reduce them.
Engaging in prehabilitation, or prehab, is essential for individuals seeking to prevent injuries, optimize performance, and cultivate long-term physical well-being. By proactively addressing weaknesses, imbalances, and movement patterns, prehab prepares the body to withstand the demands of specific activities, fostering resilience and promoting overall health. In essence, prehab is the key to unlocking one's full potential and ensuring a sustainable, injury-free journey toward personal fitness goals.
Read more about the importance of an organized program HERE
Let’s Try some…
Crosslegged back 3 way with breathing
Sit crisscross applesauce
Bend forward over your legs
Breathe in through nose, expanding midsection on inhale, exhale deepening the stretch
Perform 6 breaths for 6 sec in and 6 sec out to the center as well as over each knee
Wall Slides
Sit against wall
Engage abs so that ribs are pressed into wall (hips can be slightly away if needed)
Place elbows on wall as high as shoulders
Rotate to touch back of hands to the wall
Slide up keeping hands, elbows, head, and ribs on the wall
Hold 3 sec, perform 15x
**if unable to perform on wall can do on floor
Side steps with band
Place band loop under feet (or around ankles)
Engage abs and slightly hinge at hips
Keeping toes straight forward take steps side to side- never allowing back to arch, feet/knees to cave in, or foot to drag on the floor
Perform 15-30 reps (or to fatigue)
Want more?
Join the Built by borda wellnes club
Join the Built by borda wellnes club
Get all the very best prehab exercises to keep you feeling and performing your best!
Learn more about the Wellness club HERE
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