Pre­hab recog­nised as way to pro­tect from in­jury

Central and North Burnett Times - - LIFESTYLE -

MAK­ING the most of your time in iso­la­tion by ramp­ing up your workout rou­tine? That’s great! But you don’t want to end up with an in­jury, ei­ther.

“Pre­hab” will not only help you avoid in­jury, it will also give your body a boost to su­per­charge your train­ing.

Short for pre-re­hab, pre­hab was de­vel­oped to help pre­pare your body for surgery, with stud­ies not­ing it could re­duce post-op pain and hos­pi­tal stays. But now it’s also be­ing used pre-ex­er­cise, to pro­tect your body from in­jury to be­gin with.

Un­like your typ­i­cal warmup (which may have you jog­ging on the spot or bust­ing out some static stretches), pre­hab fo­cuses on three key ar­eas – mo­bil­ity and sta­bil­ity; mus­cle ac­ti­va­tion; and strength and con­di­tion­ing. The idea is that by per­fect­ing each com­po­nent, your body is bet­ter pre­pared for move­ment.

So, what does pre­hab look like?

To im­prove your mo­bil­ity and sta­bil­ity, try foam rolling or ex­er­cises such as hip cir­cles and glute bridges; to ac­ti­vate mus­cles, do some body­weight ex­er­cises such as squats, pushups or horse­back kicks with a re­sis­tance band; and for strength and con­di­tion­ing, tar­get your dom­i­nant mus­cles with sin­gle-weighted ex­er­cises,

such as ham­string curls.

Pic­ture: iS­tock

ROLL WITH IT: Pre­hab is dif­fer­ent to a warm-up.

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