Fitness
They’ll help you ward off body aches and injuries.
Ahead are nine prehab exercises the experts recommend.
1Bird Dogs
Jones is a fan of adding thisPilates moveto prehab routines.
The bird dog is a great way to improve balance and coordination, he says.
Rest on your hands and knees in a quadruped position.
confirm your hands and knees are both hip-width apart.
Inhale and engage your abs.
Exhale and push one arm forward and the opposite leg out behind you.
Balance as you stretch your limbs away from one another.
Inhale and lower both to the ground.
Repeat with the other arm and leg.
Do 3 sets of 12.
The cossack squat builds lower body strength and improves mobility, he says.
It targets the quads, glutes, hamstrings, and calves while also involving the core and back.
It also gives the hips, knees, ankles, and adductors a stretch.
Stand with your feet wide apart.
Transfer your weight onto one foot.
Lower your hips back and squat towards that side.
Dive the hips forward to stand back up.
Repeat on the other side.
Do 2 sets of 10.
Lie face down on a mat.
Stretch your legs out straight behind you.
Raise one foot off the floor.
Hold for 5 seconds.
Lower your leg.
Repeat with the other leg.
Lift and hold for 5 seconds.
Do 2 sets of 6 lifts on each side.
4Cat-Cow
Thecat-cow yoga poseis an ideal prehab move for a tight back.
Come onto all fours.
Place your hands underneath your shoulders and your knees underneath your hips.
On an inhale, drop your core towards the ground.
Arch your spine, lifting your chin off your chest for cow pose.
On an exhale, push into your hands to round your back, spreading your shoulder blades wide.
Tuck your chin to your chest for cat pose.
Repeat this motion for 5 to 10 breaths.
Lie on your left side with your knees stacked, right leg on top of left leg.
Bend both legs 90 degrees.
Lift your top knee slowly and with control until its parallel with your hip.
Lower to return your right knee back to the stacked position.
Repeat 3 sets of 10 on each side.
6Sumo Squats
Deutchman also recommends doingsumo squatsbefore a workout.
Start by standing with your feet slightly wider than your shoulders.
Turn your toes slightly out.
Slowly squat down.
Push your hips back.
Keep your chest up and knees pointed out.
Stand back up to return to the starting position.
Repeat 4 sets of 10 reps, resting for 1 minute between each set.
7Dead Bugs
Thedead bugis an exercise that helps stabilize your core by encouraging aposterior tilt.
Lie on your back.
Extend both your arms and legs toward the sky.
Repeat with your opposite arm and leg.
Keep alternating sides until you do 20 repetitions.
Start by standing or sitting.
Raise your right arm in front of you to shoulder height with your thumb up.
Grip or squeeze your right hand to hold tension in the arm.
While keeping your arm straight and maintaining tension, start to slowly raise your arm overhead.
Once your arm is overhead, externally rotate your shoulder by flipping your thumb down.
ensure you are still keeping that grip in the right hand.
With your palm facing outward, slowly lower your arm behind you into extension.
Once you reach the full range, return to the starting position.
Repeat 5 reps on each arm.
Start by standing on your right leg.
Return to the starting position.
Reach towards 1 p.m., then 2 p.m., and so on.
double-check you arent using momentum, but instead controlling each position as you tap around the clock.
Repeat on the other leg.
Studies referenced:
Durrand, J. Clin Med (Lond).
Yoo, G. (2014).
