• General Fitness
  • TRX Suspension Training
  • Individual Performance Training
  • Team Performance Training
  • Injury/Road To Recovery
Shoulders - Floor/Physioball Y: PreHab SHOULDERS - Floor/Physioball Y Objective: To improve shoulder stability, strengthen rotator cuff, scapular strength. Starting Position: Lie Prone (facedown) over the top of the ball so that your back is flat and your chest is off the ball. Action: While gliding your shoulder blades back and down toward your waist, lift your arms over head to form a Y. Lower your chest and arms and repeat. Keys: Keep your thumbs up. Top of abs should be in middle of ball. ... Read more
Shoulders - Floor/Physioball T: PreHab SHOULDERS - Floor/Physioball T Objective: To improve shoulder stability, strengthen rotator cuff, scapular strength. Starting Position: Lie Prone (facedown) over the top of the ball so that your back is flat and your chest is off the ball. Action: Pull your shoulder blades in toward your spine and extend your arms to the side to create a T with your torso. Keep your arms long and straight , 90 degrees to your torso. Keys: Keep your thumbs up and pointed toward ceiling. Keep your head in line with spine. Squeeze shoulder blades together. ... Read more
Shoulders - Floor/Physioball W: PreHab SHOULDERS - Floor/Physioball W Objective: To improve shoulder stability, strengthen rotator cuff, scapular strength. Starting Position: Lie Prone (facedown) over the top of the ball so that your back is flat and your chest is off the ball. Action: Squeeze your elbows in toward your ribs. Rotate your thumbs back toward the ceiling, squeezing your shoulder blades together to form a W. Continue to rotate hands back as far as possible, elbows at your side. Keys: Be sure to rotate thumbs to feel the squeeze in lower shoulder blades. ... Read more
Shoulders - Floor/Physioball L: PreHab SHOULDERS - Floor/Physioball L Objective: To improve shoulder stability, strengthen rotator cuff, scapular strength. Starting Position: Lie Prone (facedown) over the top of the ball so that your back is flat and your chest is off the ball. Action: Flex your elbow to create a 90-degree angle with your upper arm. Squeeze your shoulder blades together to raise your upper arms to 90-degrees to your torso, creating a pair of Ls. Externally rotate your upper arms so that the backs of your hands reach toward the ceiling. Retrace pattern back to starting position. Keys: Squeeze your shoulder blades, keeping shoulder blades back and down. Rotate hands back as far as possible. ... Read more
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Linda_W_Shoulder_YPreHab

PreHab is a corrective exercise approach to avoid potential injury and at the same time can be used for the Road to Recovery if you are already feeling the effects of a long term ache or pain. The main goal here is that if your take care of your body properly, fewer things will go wrong.

The PreHab exercises shown and described here are going to strengthen the most vulnerable areas that get stressed in everyday movement: your hips, back, abdominals, and shoulders. This is your Core, and strengthening it will improve posture and alignment, allowing your joints to move more efficiently. It will also build up your most injury-prone areas before you're stuck with chronic aches and pains that may, if left alone, require surgery.

These series of exercises are geared toward strengthening the body to increase mobility, balance, stability, and joint function decreasing the potential for injury while improving performance. I also find these PreHab exercises to be very useful with clients in their recovery from injuries already sustained.

More importantly, Prehab helps correct problems created by your lifestyle presented by your daily habits at the work office. Because you spend long hours hunched over your computer,f your shoulders roll forward and tighten. Since your shoulders are so tight, they lack the necesssary stability and range of motion needed when you leave at the end of the day to engage in a sporting activity such as golf or tennis.

What happens next is your body will compensate for it and you will end up stressing your elbows more when you swing the racquet or club. This, plus the poor joint alignment caused by your poor posture at work, could potentially result in tennis elbow, rotator cuff issues, or upper back spasms.

One of the goals of PreHab is to improve your posture by pulling your shoulder blades back and down, which is achieved by strengthening the muscles supporting your upper back and the stabilizers of the rotator cuff. This will ultimately allow for greater mobility in the shoulder joint.

Sitting at a desk all day also puts undo stress on your lower back which also effects your core and your hips ultimately resulting in shorter, tighter hip flexors. The PreHab exercises also addresses this, working to keep your pelvis in alignment and making sure you have exceptional mobility and stability in your hips.

Now that we have established the fact that PreHab exercises address the muscular imbalances that lead to injuries, preventing many lower back injuries, shoulder joint problems, and hamstring pulls, the extra balance and stability gained can actually prevent accidental trips and falls as well. As you can see, the benefits to this series of exercises are tremendous.

I would like to add that even if you should fall and get hurt, your conditioned body should recover faster from the injury. Once you've built corestrength, you've gone a long way toward creating a body that's capable of remarkable movement and is resistant to injury and long-term deterioration.

You should perform the PreHab routine 2-6 times a week for 5 minutes duration. This is one of the best investments you can make in your long-term health plan.