Prehab Is Better Than Rehab

Prehab Is Better Than Rehab

by Andy Chasse

Prehab may be a new word to some of you. In short, it’s about ensuring that your body is functioning as optimally as possible at any point in time. Instead of waiting to rehabilitate an injury, incorporate prehabilitation movements to prevent injury. Below, you’ll find eight movements divided into upper, lower, and core that serve specific prehab purposes. Add or substitute these movements into your workouts to help protect yourself from the common injuries that plague many athletes and recreational lifters.

 

 

Upper Body

1) Cuban Raise

Sets & Reps: 3 sets of 8-12 at low to moderate intensity

This exercise combines the upright row with an external rotation to create a powerful shoulder saver. Trust me, your rotator cuff complex will thank you after a few weeks of work. Grab a light dumbbell – seriously, this isn’t an exercise that needs to be performed at a high intensity – in each hand and hold them outside your hips. Pull the weight directly up your body along the sides of your torso until you’re about midway between the belly button and the sternum. From here, lock the elbows in place and externally rotate the weight until it’s out to the sides of your ears. Reverse the entire motion to return to the starting position.

 

 

2) TRX T-Y-I

Sets & Reps: 3 sets of 8-12 depending on difficulty

The T-Y-I is one of the most productive upper body exercises you can add to your routine. It’s a combination movement that hits multiple big players of the upper back and shoulders. Set the TRX straps to mid-length and face the anchor point. Grab both handles and settle into a moderate angle to start – you can easily increase or decrease the difficulty as you go. Start by pulling both handles out to the sides of your body, just like a chest fly. Return to the arms extended position then pull both handles above your head to create the letter Y. Return to the arms extended position once again. Finally, pull both handles directly above your head to form a straight line, or an I.

  

Lower Body

1) X-Band Walk

Sets & Reps: 2 sets of 10 per side

This may seem too easy at first, but you’ll come around. Use the X-Band Walk to help activate your glutes and keep your lower body functioning as it should. Start by grabbing a low-resistance band and stepping on one end with both feet. Give the other end a single twist and grab it with both hands – hold it tight in front of your stomach. Settle into a comfortable stance with slightly bent knees, chest up and out, and shoulder blades tucked back. Pick your right foot up and take a step directly to the right, then allow your left foot to follow. Repeat this movement until you finish the reps then switch to your left side. Pause every few reps to make sure you’re feeling at least some tension in your glutes.

 

 

 

2) Ball Glute Bridge

Sets & Reps: 2 sets of 8-12, use single leg variation to increase difficulty

This is a step above the most basic bridge and a step below the more difficult weighted hip thrust. The addition of the stability ball adds an additional element of balance and challenges your stabilizers in a nice way. Start by lying on your back on the ground. Place both feet on the stability ball – the bigger the ball, the harder the movement – and both hands at your hips. Squeeze your glutes, press your heels into the ball, and push your hips into the air. Keep squeezing and pushing until your hips are fully extended – a straight line from knees to shoulders. Slowly return to the starting position and repeat.

 

 

3) Reverse Lunge

Sets & Reps: 3 sets of 8 per side

Okay, this exercise isn’t exactly a “prehab” movement. But it is a good option for those that need to take a step back from forward lunges and their many variations. The big advantage of the reverse lunge is that it eliminates the need to rapidly and forcefully decelerate, lessening the strain on the knee joint and the surrounding tissue. And to add to the benefits, it’s an easy transition for other lunge variatons. Start with feet together and arms at your sides. Take a big step back with one leg and drop your knee until it’s only a short distance from the ground. Make sure to keep your torso straight. An easy cue is to pretend there’s an imaginary line from your sternum to your belly button – don’t let it lengthen or shorten. Return to the starting position and repeat on the opposite side.

 

Core

1) Plank

Sets & Reps: 2 sets of tough difficulty (8-9 out of 10)

It’s an oldie, but a goodie. The plank is one of the most basic core exercises, but it’s also a great way to ensure a strong core that won’t easily succumb to injury. You’re probably familiar with the plank, but we’ll walk through it anyway. Drop to the floor and set up in a modified pushup position – you’ll be resting on your forearms instead of your hands. Adjust your hips until there’s a nearly straight line from your ankles to your shoulders. This is the plank position. Draw your belly button in, tighten your body, and hold. Beginners can use short intervals to decrease the difficulty, while the more advanced crowd can either raise an arm or leg, or elevate the feet to increase the difficulty.

 

 

 

2) Prone Cobra

Sets & Reps: 1 set of 10 with a 5-second hold per rep

Use this deceptively simple movement to help build the stabilizers around your spine. Lay facedown on the floor with straight legs and arms at your sides. Contract your muscles to slowly raise your arms, legs, head, and chest off the floor. Allow your forearms to rotate slightly until your thumbs point to the ceiling. Hold this position. Make sure to keep a neutral spine throughout the movement. The goal isn’t to move each area as far from the floor as possible – there should only be a few inches of movement at each location. When you’re in the hold position the only part of your body that should be touching the floor is your hips.

 

 

Rehab-Enhancing Products

1) Versa Grips: Proven to eliminate grip fatigue while protecting hands from unsightly calluses and promotes circulation to the hands while eliminating nerve damage

2) Weight belt (back support): This weight belt is a great solution for those looking for moderate support while lifting weights. Movements that require bending, like the deadlift and certain rowing variations, are perfect candidates for the Valeo Classic Weight Belt.

3) Fish oil - Omega 3 benefits:

  • Enhances cardiovascular support.
  • Aids healthy heart function, circulation, blood pressure and cholesterol levels.
  • These are really great for the joints as it helps with joint distress, swelling and supports joint mobility linked with arthritis.
  • These high-potency fish oil capsules have 50% more EPA and DHA - Important Omega 3 fatty acids per caps than your normal fish oil.
  • A product straight from New Zealand and manufactured and packed on our shores.

    4) Supplements.co.nz Lifting Straps: They're super easy to use and one of the most effective ways to ensure progress when your grip begins to slip.

     

    5) Supplements.co.nz Knee Wraps: support you need for extremely heavy loads. They're strong enough to help you bear mega-weight, but they're made with elastic and comfortable through a full range of motion. Leg days are heavy. They're hard. Make sure you're giving your knees the protection they need.

    Supplements.co.nz Elbow Wraps: help provide support and stability to the elbow area. These will help Prevent or ease the Pain felt during grasping and the feeling of weakness that can impair your Weight Lifting Progress. Usually stressed during bench press or tricep extensons. 


    - Team Supplements.co.nz

     

    **The information on this site is for informational purposes only and is not intended as a substitute for advice from your physician or other healthcare professional or any information contained on or in any product label or packaging. Before starting any new exercise program we recommend consulting your doctor first.**

     

     

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Envisager la mise à niveau à un régime spécial<\/a>.", "auth_error_html": "Il y avait un problème authentifier votre compte Google Maps . Créer et activer l'API JavaScript<\/a> et l'API de géocodage<\/a> les autorisations de application." } }, "blogs": { "article": { "view_all": "Voir toutes", "all_topics": "Tous les sujets", "by_author": "par [[ author ]]", "posted_in": "Publié dans", "read_more": "Plus", "back_to_blog": "Retour à [[ title ]]" }, "comments": { "title": "Laissez un commentaire", "name": "Nom", "email": "Courriel", "message": "Message", "post": "Publier le commentaire", "moderated": "Veuillez noter que les commentaires doivent être approvés avant d'être affichés", "success_moderated": "Votre commentaire a été soumis avec succès. Nous le publierons sous peu, suite à notre processus de modération.", "success": "Votre commentaire a été publié avec succès!", "comments_with_count": { "one": "[[ count ]] commentaire", "other": "[[ count ]] commentaires" } } }, "cart": { "general": { "title": "Panier", "note": "Ajouter une note à votre commande", "remove": "Retirer", "subtotal": "Sous-total", "savings": "Vous économisez", "shipping_at_checkout": "Frais de port et remises calculés à la caisse", "update": "Mettre à jour", "checkout": "Procéder au paiement", "empty": "Votre panier est vide.", "cookies_required": "Activer les cookies pour utiliser le panier", "cancel": "Annuler", "edit": "Éditer", "continue_shopping": "Continuer vos achats", "view_and_edit_cart": "Afficher et modifier le panier", "processing": "En traitement...", "items_count_label" : "[[ count ]] article(s) dans votre panier", "ok" : "D'accord", "empty_page_title": "Le panier d'achat est vide", "empty_continue_html": "Cliquer ici pour poursuivre vos achats.", "clear": "Vider le panier", "recently_added_item": "Article (s) récemment ajouté (s)", "remove_item": "Enlever cet article", "here": "ici" }, "label": { "product": "Produit", "price": "Prix", "quantity": "Quantité", "total": "Total", "total_item": "Total de l'élément", "sub_total_top": "Sous-total du panier" } }, "collections": { "general": { "view_all": "Voir toutes", "clear_all": "Tout Supprimer", "no_matches": "Aucun produit ne correspond à votre recherche.", "items_with_count": { "one": "[[ count ]] item", "other": "[[ count ]] items" }, "load_more": "Charger plus", "sidebar_btn": "Filtrer par" }, "sorting": { "title": "Trier par", "manual": "En vedette", "best_selling": "Meilleurs vendeurs", "title_ascending": "A-Z", "title_descending": "Z-A", "price_ascending": "Prix: faible à élevé", "price_descending": "Prix: élevé à faible", "created_descending": "Date: récent à ancien", "created_ascending": "Date: ancien à récent" }, "filters": { "title_tags": "Filtrer", "all_tags": "Tous les produits", "categories": "Les catégories", "title": "Filtre", "color": "Couleur", "size": "Taille", "brand": "Marque", "price": "Prix", "green": "Vert", "blue": "Bleu", "red": "Rouge", "pink": "Rose", "black": "Noir", "purple": "Violet", "white": "Blanc", "orange": "Orange" }, "product_item": { "quick_shop": "Aperçu rapide", "compare": "Comparer", "wishlist": "Ajouter à la liste de souhaits" } }, "contact": { "form": { "name": "Nom", "email": "Courriel", "phone": "Téléphone", "message": "Message", "submit": "Envoyer", "post_success": "Merci de nous avoir avoir contacté. Nous vous reviendrons le plus rapidement possible.", "address": "Adresse", "telephone": "Téléphone", "title": "Écrivez-nous", "required": "Requis" } }, "customer": { "account": { "title": "Mon compte", "details": "Détails du compte", "view_addresses": "Voir les adresses", "return": "Retour aux détails du compte" }, "activate_account": { "title": "Activer le compte", "subtext": "Créez votre mot de passe pour activer le compte.", "submit": "Activer le compte", "cancel": "Refuser l'invitation", "password": "Mot de passe", "password_confirm": "Confirmer le mot de passe" }, "addresses": { "title": "Votre adresse", "default": "Par défaut", "add_new": "Ajouter une nouvelle adresse", "edit_address": "Éditer l'adresse", "first_name": "Prénom", "last_name": "Nom", "company": "Compagnie", "address1": "Adresse 1", "address2": "Adresse 2", "city": "Ville", "country": "Pays", "province": "Province", "zip": "Code postal", "phone": "Téléphone", "set_default": "Définir comme adresse par défaut", "add": "Ajouter l'adresse", "update": "Mettre à jour l'adresse", "cancel": "Annuler", "edit": "Éditer", "delete": "Supprimer", "delete_confirm": "Êtes-vous certain(e) de vouloir supprimer cette adresse?" }, "login": { "title": "Connexion", "desc": "Si vous avez un compte, connectez-vous avec votre adresse e-mail.", "email": "Courriel", "password": "Mot de passe", "forgot_password": "Mot de passe oublié?", "sign_in": "Se connecter", "guest_title": "Continuer en tant qu'invité", "guest_continue": "Continuer" }, "orders": { "title": "Historique des commandes", "order_number": "Commande", "date": "Date", "payment_status": "Statut du paiement", "fulfillment_status": "Statut du traitement de la commande", "total": "Total", "none": "Vous n'avez pas placé de commande à ce jour." }, "order": { "title": "Commande [[ name ]]", "date": "Placée le [[ date ]]", "cancelled": "Commande annulée le [[ date ]]", "cancelled_reason": "Motif: [[ reason ]]", "billing_address": "Adresse de facturation", "payment_status": "Statut du paiement", "shipping_address": "Adresse de livraison", "fulfillment_status": "Statut du traitement de la commande", "discount": "Rabais appliqué", "shipping": "Livraison", "tax": "Taxes", "product": "Produit", "sku": "SKU", "price": "Prix", "quantity": "Quantité", "total": "Total", "fulfilled_at": "Traitée le [[ date ]]", "subtotal": "Sous-total" }, "recover_password": { "title": "Réinitialiser votre mot de passe", "email": "Courriel", "submit": "Soumettre", "cancel": "Annuler", "subtext": "Nous vous ferons parvenir un courriel pour réinitialiser votre mot de passe.", "success": "Nous vous avons fait parvenir un courriel pour réinitialiser votre mot de passe." }, "reset_password": { "title": "Réinitialiser le mot de passe du compte", "subtext": "Entrez un nouveau mot de passe pour [[ email ]]", "submit": "Réinitialiser le mot de passe", "password": "Mot de passe", "password_confirm": "Confirmer le mot de passe" }, "register": { "title": "Créer un compte", "first_name": "Prénom", "last_name": "Nom", "email": "Courriel", "submit": "Créer", "password": "Mot de passe", "desc": "La création d'un compte est simple. Remplissez le formulaire ci-dessous." } }, "homepage": { "onboarding": { "product_title": "Le nom de votre produit", "product_description": "Cette partie est utilisée pour la fiche du produit. Parlez aux clients de l'allure, du ressenti et du style de votre produit. Ajoutez des détails sur la couleur, les matériaux utilisés, le dimensionnement, et où il a été fabriqué.", "collection_title": "Le nom de votre collection", "blog_title": "Le titre de votre publication", "blog_excerpt": "Votre magasin n'a encore rien bloggué. Un blog peut être utilisé pour parler des lancements de nouveaux produits, d'astuces, ou d'autres nouvelles que vous voulez partager avec vos clients. Vous pouvez regarder le blog d'e-commerce de Shopify pour trouver de l'inspiration et des conseils pour votre propre magasin et blog.", "blog_author": "Nom de l'auteur", "no_content": "Cette section ne contient actuellement aucun contenu. Ajoutez-en en utilisant la barre latérale." } }, "layout": { "navigation": { "search": "Recherche", "toggle": "développer\/réduire", "expand": "révéler", "collapse": "fermer", "all_categories": "toutes catégories" }, "cart": { "title": "Panier", "items_count": { "one": "item", "other": "items" } }, "customer": { "account": "Compte", "log_out": "Se déconnecter", "logout": "Se déconnecter", "log_in": "Se connecter", "create_account": "Créer un compte", "sign_up": "S'inscrire", "wishlist": "Liste de souhaits" }, "footer": { "social_platform": "[[ name ]] sur [[ platform ]]" }, "list_page": { "grid": "La grille", "list": "Liste" } }, "products": { "product": { "regular_price": "Prix régulier", "sold_out": "Épuisé", "unavailable": "Non disponible", "on_sale": "Solde", "quantity": "Quantité", "add_to_cart": "Ajouter au panier", "back_to_collection": "Retour à [[ title ]]", "related_title": "Produits connexes", "qty_increase": "Augmenter", "qty_decrease": "Diminution", "deal_days": "Journées", "deal_hours": "Heures", "deal_minutes": "Minutes", "deal_second": "Seconde", "select_option": "Sélectionner une option", "add_to_wishlist": "Ajouter à la liste de souhaits", "add_to_review": "Ajouter à la critique", "first_review": "Soyez le premier avis", "compare_success_msg": "[[ product_title ]] a ajouté à la boîte de comparaison réussie", "compare_exist_msg": "[[ product_title ]] existe dans la boîte de comparaison", "compare_cart_msg": "[[ product_title ]] a ajouté à la liste de souhaits réussie", "compare_remove_msg": "[[ product_title ]] a été supprimé de la boîte de comparaison", "comparing_box": "Boîte de comparaison", "compare_no_items": "Il n'y a aucun élément dans la boîte de comparaison", "wishlist_success_msg": "[[ product_title ]] a ajouté à la liste de souhaits réussie", "wishlist_exist_msg": "[[ product_title ]] existe dans la liste de souhaits", "wishlist_cart_msg": "[[ product_title ]] a ajouté au panier", "wishlist_box": "Liste de souhaits", "wishlist_remove_msg": "[[ product_title ]] a été retiré de la liste de souhaits", "wislist_no_items": "Il n'y a aucun élément dans la liste de souhaits", "share": "Partager le produit", "share_on_facebook": "Partager sur Facebook", "share_on_twitter": "Partager sur Twitter", "share_on_pinterest": "Partager sur Pinterest", "share_on_google": "Partager sur Google+", "share_on_linkedin": "Partager sur LinkedIn", "availability": "Disponibilité", "in_stock": "En stock", "out_of_stock": "En rupture de stock", "quick_overview": "Rapide vue d'ensemble", "details": "Détails", "reviews": "Avis", "tags": "Tags du produit", "options": "Les options", "vendor": "Vendeur", "features": "Les traits", "size_chart": "Tableau des tailles", "sale_left_text":"[[ sales ]] VENDU. SE DÉPÊCHER! SEULEMENT QUELQUES GAUCHE!", "checkout_text": "Paiement sécurisé et approuvé avec" }, "upsell": { "recommend_text": "Quelqu'un a acheté un", "minute_ago": "il y a quelques minutes" } }, "gift_cards": { "issued": { "title_html": "Votre carte-cadeau [[ shop ]] d'une valeur de [[ value ]]!", "subtext": "Voici votre carte-cadeau!", "disabled": "Désactivée", "expired": "Expirée le [[ expiry ]]", "active": "Expire le [[ expiry ]]", "redeem_html": "Entrez ce code lors du paiement pour utiliser votre [[ value ]] carte-cadeau", "shop_link": "Boutique", "print": "Imprimer ce bon d'achat", "remaining_html": "[[ balance ]] restant", "add_to_apple_wallet": "Ajouter à Apple Wallet" } }, "date_formats": { "month_day_year": "%d %B, %Y" } } }