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Prehab Exercises for Injury Prevention and Muscle Strength
Jason and Lauren•Processed: Mar 03, 2026
16-minute workout video. Strength, Low Impact, Core. targeting Full Body, Legs, Core, Back, Glutes. medium intensity. helps with Rehabilitation / Treatment Support, Muscle Strength.
⏱️ Key Moments
Summary:The workout includes seven prehab exercises aimed at strengthening weak areas to prevent injuries, focusing on proper technique and body awareness.
🏃 Guide
This workout is designed for individuals looking to prevent injuries and enhance muscle strength through targeted prehabilitation exercises. It addresses common weak links in the body that can lead to pain and injuries.
Benefits
Improved muscle strength
Enhanced flexibility and range of motion
Step-by-Step Guide
1
Calf Raises
Stand on an elevated surface and raise your heels, feeling a stretch in your calves before lowering back down. Focus on even pressure through the ball of your foot.
2
Copenhagen Planks
Set up in a side plank position with your top leg elevated. Engage your core and maintain a straight line from head to toe.
3
Band Walks
With a resistance band above your knees, step sideways while maintaining tension in the band, feeling the activation in your glutes.
4
Supine Banded Hip Flexor Work
Lie on your back with a band around your toes, lifting one knee towards your chest, feeling the stretch in your hip flexors.
5
Supermans
Lie on your stomach and lift your arms and legs simultaneously, engaging your lower back muscles.
6
90/90 Position External Rotations
With a band, keep your elbow at 90 degrees and rotate your arm outward, focusing on the external rotators of the shoulder.
7
Step Downs
Stand on an elevated surface and lower one foot towards the ground, keeping your knee aligned over your ankle.
Safety Notes
Avoid if you have severe knee pain, lower back issues, or any acute injuries.
Duration: 16m 46s
Difficulty: Medium
Intensity: Medium
Suitable for: Moderate Activity level
Suitable Conditions
Normal PeopleChronic Back Pain / Disc HerniationOsteoarthritis
Therapeutic Goals
Rehabilitation / Treatment SupportMuscle Strength
⚠️ Caution
Consult your doctor if you have: Chronic Back Pain / Disc Herniation
Equipment Needed
🏋️ Resistance Band
Primary Focus
💪 Full Body💪 Legs💪 Core💪 Back💪 Glutes
Category
StrengthLow ImpactCore
⚠️ Workout Safety Tips
Low impact movementsIncludes rest periodsAvoid holding breath
Tags
#16 min#medium length#Strength#Low Impact#Core#intermediate#Resistance Band#Full Body#Legs#Back#Glutes#medium