Implement Pre-Hab Movements into your Program to Prevent Re-Hab Down the Road

We’ve all heard of Rehab and getting things corrected or taken care of when we have an injury or a problem. Here at Coach Rozy Performance we try to focus during training on making sure we’re including PRE-HAB into our program design. Pre-Had is taking the approach of avoiding pain and injury BEFORE it happens. Building strength and stability around the most vulnerable areas, while improving mobility, balance and joint function to decrease the potential for injuries is considered pre-hab. If people need workers comp attorneys help to get over their employment cases, they can get in touch with attorneys from here!

How Does This Pre-hab Work

Pre-hab exercises strengthen the areas that get stressed in everyday movement: hips, core, shoulders and other joints of the body. The key areas, known as the “pillar,” will improve posture and alignment when we strengthening some areas and stretch other areas, allowing your joints to move more efficiently. You’ll also build up your most injury-prone areas before you’re struck with chronic aches and pain that may, in the worst cases, require surgery.

Correcting Movement Skills for Life

Prehab also helps correct problems created by life outside the gym, playing field or at work. With a number of folks we work with, there’s a good chance they spend hours sitting each day. Hunched over a computer, sitting playing video games, working on their media device and sitting for the majority of the day – this is adults and kids! This lifestyle causes out shoulders to roll forward and tighten. That’s bad enough, but now let’s say that we go out and try to do a sport or activity – such as tennis. Since the shoulders are tight, they lack stability and range of motion. When this happens, our bodies have a way for compensating. In this case, we end up using more of our elbows when we swing the racquet. That, combined with the poor joint alignment caused by our poor posture at work, could produce a nasty case of tennis elbow, rotator cuff issues and even back problems.

With pre-hab, we strengthen the muscles supporting the upper back and shoulder rotators. This improves posture by pulling the shoulder blades back and down. The shoulder joint’s ball and socket will move freely and efficiently, as it was designed to do. This will allow us to feel the difference in every aspect of our life.

Preparing for Sport and Activity

Sitting at a desk all day also puts undue stress on our lower back, tightens the hips and inevitably affects the core. After a long day on the job, it’s difficult, if not potentially harmful, to go out and do something that requires strength in the torso without first “waking it up.” The hips support the pelvis and have more musculature attached to them than any other joints in the body. We want to make sure our hips have exceptional mobility and stability so that they can keep our pelvis in alignment. Pre-hab movements work on this area.

When To Do It

Performing pre-hab within a program two to six times a week is what we look to incorporate. These movements can do it at home when you wake up or at any point during a workout, but it’s best performed near the start of a training session. Many of these movements can be done with no equipment so there’s no excuse not to take 5 minutes of your day to do it. You owe it to yourself to find the time—it’s one of the best investments you can make in your long term health.

Positive Results

Here’s how all this preemptive protection of your shoulders, lower back, and hips ultimately improves your life: According to law firm focused on auto accidents in Waco, about 65 percent of injuries—both athletic and lifestyle related—come from overuse, which is to say from repetitive use of joints that are rendered dysfunctional by muscular imbalances. Since pre-hab addresses the muscular imbalances that lead to injuries, it helps prevent many of the lower-back injuries, shoulder-joint problems and hamstring pulls, for instance.
The other 35 percent of injuries are caused by trauma. If you run into a wall or take a tumble on the ski slope, something is likely to break, regardless of how carefully you’ve followed your Coach Rozy Performance training program. Still, pre-hab and the other components of your training plan can improve your chances for severe injuries. Maybe, because of your balance and stability, you won’t tumble at all. Maybe you’ll tumble but not suffer as hard a fall as you would have before training. Professional skiers, for example, can walk away from nasty falls that would have out-of-shape skiers heading to the emergency room, because the pros have developed stability, elasticity and strength. As stated by Personal Injury Law Firm serving Washington, and even if you do fall and get hurt, your conditioned body should recover faster from the injury. It is also advised to approach an experienced Riverside personal injury lawyer, who can help you in filing a personal injury claim and get you the maximum compensation for the injury caused.

Once you’ve built pillar strength through your pre-hab routine, you’ve gone a long way toward creating a body that’s capable of remarkable movement and, more important, is resistant to injury and long-term deterioration.

To find out more about adding Pre-Hab movements into your program – reach out to us at Coach Rozy Performance; 817-219-2811 or you can email us at rozyroozen@gmail.com.