WHY PREHAB? The secret
Ask any trainer what the most important aspect of a workout is and more often than not, the answer you’ll hear is ‘The warm up’.
In the last four years prehab-based warm-ups - a proactive approach to improving strength, mobility and flexibility in the body’s weakest areas - have become a go-to method for eliminating problems before they arise.
A prehab warm-up can help athletes avoid injury, while improving overall movement quality. Although injuries are inevitable, doing a prehab-focused warm-up can help create a stronger, more mobile and flexible body, increasing it's resilience to everyday stresses. This will, in turn, allow you to work your body to it's maximum potential meaning maximum benefits from your workouts.
The 3 'S' Principles
So what constitutes a proper prehab warm-up?
It should include a mix of movements geared toward improving mobility, strength and flexibility. Translation: exercises that get your body ready to move, no matter what comes your way.
Just 10-20 minutes of prehab, following is 3 'S' Principle, will get your day started on the right foot.
The 3 'S' Principles are;
1. SOFT TISSUE WORK – Foam Roller, Foot Massage Ball, Trigger Point Ball
2. STRETCHING – Resistant Band
3. STRENGTHENING - Resistant Band
- The Soft tissue work, with a Foam Roller, Foot Massage Ball and a Trigger Point Ball is to release tight areas in the body. By breaking up scar tissue and adhesions (knots) in muscles, this form of self-myofascial release has been shown to result in an acute increase in mobility and range of motion, therefore improving quality of movement. Improved movement will lead to better workouts and better results in less time.
- Stretching is so important as it lengthens the muscles and allows greater blood flow to a specific area. By consistently stretching we gain a wide range of motion and flexibility, therefore achieving maximum power.
- Last but not least, Strengthening. We need to activate specific muscle groups so our body is coordinated and stable.