Summer’s a time to get out of the house, embrace warmer temperatures, and enjoy plenty of physical activity. It’s an enthusiastic time, but with enthusiasm can come overexertion—and injury. The caring staff of GreenField Health & Rehabilitation Center helps many patients overcome these injuries every day. But in many cases, some preventative “prehab” to prevent injury could’ve helped many of the inflicted individuals avoid necessary therapy and rehabilitation.
What is prehab? It’s short for prehabilitation. It’s typically employed to increase strength, flexibility, and physical function by those preparing for surgery. Prehab can maximize these traits to mitigate possible damages or setbacks an operation can elicit. But according to Forever Fit Science, prehab can also help in many other different ways, including preventing sports-related injuries that overexertion can cause.
Whether through regular stretching or low-intensity strength training, those embracing the spoils of summer to the fullest can avoid preventable mishaps and, in turn, enjoy the season to the fullest. For those looking for a few prehab exercises to prevent injury, consider the following ideas from Forever Fit Science:
Single leg kettlebell swap
The single-leg kettlebell swap is a fantastic exercise that increases hip strength, core stability, and lower limb neuromuscular control. More importantly, it is super easy to do.
- Simply stand on one leg while holding a small kettlebell in one hand. Then, while keeping a nice upright torso, slowly transition the kettlebell from one hand to the other, completely moving it from one side of your body to the other.
- The key here is to make this transition back and forth without losing your position. Note that your foot should not collapse inwards as the kettlebell is passed from side to side.
- 2 sets of 12 repetitions per leg are perfect here.
Bird dog
The bird dog is a great exercise that increases core stability, scapular stability, and glute activation.
- Start on your hands and knees with your hands set directly below your shoulders and your knees set directly below your hips. Proceed to slowly lift and extend one leg behind you and the opposite arm out in front of you. Once fully extended, hold for a whole second before returning the starting position and repeating using the opposite limbs.
- The key here is to tense your abs hard and keep your trunk your still as possible – it should not move throughout the entire rep.
- 2 sets of 12 repetitions per side are ideal.
Skipping
As silly as it may sound, skipping is the perfect way to introduce low-level plyometrics into your training regime while also working on coordination and balance. Simply grab a rope and skip for 3-5 minutes – your body will thank you for it.
To learn more about ideas for prehab to prevent injury or outpatient rehabilitation services at GreenField Health & Rehabilitation Center, visit thegreenfields.org/outpatient-therapy or call (716) 206-2414 today.
About The GreenFields Continuing Care Community
The GreenFields Continuing Care Community provides for the physical, social, and spiritual needs of residents in a Christian environment. In addition to skilled nursing, subacute rehabilitation, and outpatient therapy at GreenField Health & Rehabilitation Center, The GreenFields offers a variety of living arrangements and support levels based on individual needs. This includes independent living apartments in GreenField Manor; assisted living apartments in GreenField Court; and memory care and enhanced assisted living in GreenField Terrace.
