Preventing Injuries. Tips For Your Home Workout

prehab

Preventing Injuries! 

Preventing Injuries should be at the front of your mind before you start any exercise routine! No one likes an injury. No one enjoys sitting on the sidelines. And I’m sure no one enjoys seeing their hard work go down the drain! I’m sure if we could find a way to ensure you could prevent injuries all the time, you would! Here is the next best option. Below are our favourite exercises you can start to implement  TODAY, into your workouts. These simple yet effective exercises will help bulletproof your body against injuries. Surely you’d agree  “prevention is ALWAYS better than cure?” 

The WHY We Warm-up in Preventing Injuries! 

There are many important reasons why warming up properly before a workout session is beneficial.

  • It loosens up the muscles
  • Stretches the tendons and ligaments,
  • Increases your blood circulation
  • Prepares you psychologically for your routine.
  • And, most importantly, it may just prevent a shoulder injury.

To make activation exercises even more effective, use a resistance band to add a moderate amount of resistance to each drill.

Whenever you are preparing for an upper bodyweight training session.  the activation exercises below should form part of your regular warm-up routine.  These exercises will help you prevent shoulder injuries AND maximize your performance.

Preventing Shoulder Injuries

Preventing Shoulder Injuries. 

Scapula and Serratus Activation:

Are you going to be hitting the weights for a few sets of shoulder presses? If so, you need to be sure your upper body is ready for the job. One great resistance band exercise for this is the banded scapula wall walk.

How to:

  • Stand straight.
  • Feet shoulder-width apart.
  • Wrap the resistance band around your wrists. Take up the tension between your shoulder blades by pulling the band apart. Ensure your elbows tucked in.
  • Gradually walk your arms/hands up the wall. Maintain the tension between your scapula.
  • Stop when you can no longer maintain shoulder and scapula posture.
  • Gradually walk back down the wall. Repeat.

Preventing Injury: Low Back: Squat & Deadlifts Preparation

Gluteal Activation:

When preparing for these types of exercise it’s vital to ensure that your Quads, Glutes and Calves are ready and warmed up. An ideal exercise that you can do with or without a resistance band is some single or double leg gluteal bridges.

To make this exercise more challenging you can add a resistance band. You’ll want a shorter resistance band like a mini band. Wrap the band around your legs so it sits just above the knees. With your feet planted hip-width apart to prevent the band from sliding down.

How To:

  • Lying on your back.
  • Drive your hips towards the ceiling by pushing through your heels and engaging your Gluteal’s. Make sure your feet are planted. DO NOT arch your back to create the lift of your pelvis.

Warming Up For Chest Presses And Push-Ups

Scapula and Serratus Activation:

Before starting your set of chest presses, take the time to activate your Pectoral muscles and loosen up your shoulder joints. You’ll notice the difference both in how responsive your muscles are.  And how much easier the transition into the main workout feels. 

How To:

  • Set your self up in a push-up position against the wall.
  • Place one hand on top of a medicine ball (any round ball will work!).
  • Remove the other hand from the wall so you are now mimicking a 1-arm push-up position.
  • With this hand, push with a straight arm to compress the ball against the wall. This will stabilize the shoulder and scapula while activating all the accessory shoulder muscles.
  • While maintaining this new position, perform small figure 8’s, 0’s and +’s. All while maintaining correct scapula position.

Take-Home Message:

Preventing Injuries starts with a great warm-up. Ensuring your body and muscles are as “active” and “fired up” as possible will put you in the best position to protect yourself. Stability exercise may “look” easy but are in fact quite challenging to perfect. Take your time, visualise what you are trying to do. And always perform the exercises in a slow and controlled fashion. 

Any Questions?

Feel free to email us at [email protected] . if you have any specific questions relating to your injury prevention. We are also more than happy to chat

Ask Our Osteo

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