In the world of fitness, being proactive can mitigate the risk of injuries. Prehab exercises, short for "prehabilitation", are typically done before you even end up in rehab. It is a way of making sure you’re doing every movement correctly, paying attention to the muscles being worked.

Prehab vs Rehab

Prehab refers to a proactive approach aimed at preventing potential injuries by strengthening and stabilising the body. It includes exercises and routines that are designed to enhance joint integrity, flexibility, and muscular balance, reducing the likelihood of future injuries.

In contrast, rehabilitation (rehab) focuses on recovery after an injury has occurred, aiming to restore strength and function to the affected area.

Common Causes of Gym Injuries

Poor Form

Incorrect posture or technique during exercises significantly increases the risk of injury by placing undue stress on joints and muscles. Maintaining proper form not only prevents injury but also ensures optimal muscle engagement, enhancing the effectiveness of workouts and long-term adaptations.

Overtraining

Pushing the body beyond its limits without sufficient rest and recovery can lead to chronic fatigue, decreased performance, and an increased risk of overuse injuries. Balancing training volume and intensity with adequate recovery periods is crucial for long-term progress and injury prevention in fitness routines.

Training While Injured or Ill

Ignoring signs of injury or illness and persisting with workouts can exacerbate the condition, prolong recovery, and potentially lead to more severe injuries. Rest and proper treatment are essential for allowing the body to heal and prevent fitness setbacks.

Tight Muscles

Insufficient stretching can result in tightened muscles, limiting range of motion and flexibility. Incorporating regular stretching exercises into workouts helps maintain muscle elasticity, reduces the risk of strains or pulls, and optimises the way in which you move.

Ego Lifting

Prioritising showcasing strength over proper technique compromises form, leading to increased vulnerability to injury. Focusing on form and gradually increasing weights in a controlled manner is vital for preventing injuries and achieving sustainable strength gains in the long run.

Prehab Exercises

Anterior and Behind The Head Pull-Aparts And Face Pulls

Utilising Resistance Bands, these exercises target the posterior deltoids and upper back, whilst promoting shoulder mobility and posture. These muscles are often neglected during rows; therefore, adding them as prehab exercises within your warm-up will ensure that nothing is left untouched.

Overhead Carries, Squats, and Lunges

Carrying Kettlebells overhead (single or double) is a great way of promoting strength and stability through the thoracic spine into the shoulders. They also serve to engage appropriate musculature prior to heavier overhead exercises.

Rotator Cuff Exercises

Shoulder scaption (supraspinatus), internal rotation (subscapularis) and external rotation (infraspinatus and teres minor) can all be performed using dumbbells. These exercises serve to provide stability and strength throughout the full range of motion of the shoulder joint, making them essential in preparation for overhead exercises.

Front and Side Planks

Both of these exercises target the core, including the abdominals, obliques and lower back. They can be performed using an exercise mat and progressed to include movement (i.e., front plank shoulder taps, Copenhagen side plank etc) and additional equipment such as a Pilates ball or resistance bands.

Cossack Squats and Lateral Lunges

These exercises target lower body strength and mobility in the frontal plane, which often gets neglected in gym training routines. They also open up the hips in preparation for other exercises and can be lightly loaded through dumbbells, barbells or a landmine.

Bilateral and Unilateral Romanian Deadlifts

The ability to hinge through the hips whilst properly engaging the posterior chain is a fundamental requirement to keep the lower back healthy. After all, it is actually hip extension, and not knee flexion, that platys a dominant role in movement inside and outside of the gym. Ensure that you have mastered the bilateral version before progressing to the single leg variation. Both can be performed using Dumbbells or kettlebells.

Prehab exercises play a pivotal role in preventing injuries and maintaining a robust fitness routine. By incorporating these exercises, focusing on form, and utilising quality equipment, individuals can minimise the risk of injury, optimise performance, and foster a more sustainable approach to strength and conditioning.

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Tags: Equipment > Dumbbells ; Equipment > Kettlebells ; Exercise Type > Strength