Injury is anything but an uncommon theme in all levels of sport so coaches and athletic trainers often program prehabilitation exercises to help prophylacticly reduce risk of injury. Most sports repeatedly challenge the major joints of the body, particularly the hips, low back and shoulder, according to Mark Verstegen, owner of Athletes' Performance in Phoenix, Arizona. Proper low-level exercise can help prevent injury and restore function following injury.
Hip Lift for Hip Strength
The gluteus maximus muscle plays an important role in both power for jumping, running and stopping and also is critical for knee, hip and lower back health. Perform the hip lift to shore up your gluteus maximus. Lie on your back with your hips and knees bent and feet resting flat on the floor. Contract your gluteal muscles and bridge your hips toward the ceiling, hold for one breath and return to the floor. Repeat for two sets of 10 repetitions.
Side Bridge for Back Health
Spinal biomechanics researcher Dr. Stuart McGill believes that the true function of the abdominal muscles is to protect the spine from excessive movement and to position the pelvis to help prevent lower extremity injury. McGill suggests the side bridge exercise for spine health. Lie on the ground on your right side with your feet stacked on top of each other. With weight rested on your right foot and right forearm, bridge off the ground and hold your body in a straight line for 30 to 60 seconds. Repeat on the left side.
Rib Roll for Shoulder Health
The health of the shoulder depends critically on the ability of the middle spine to rotate well, according to Physical Therapist Gray Cook. Lie on your right side with your left hip flexed to 90 degrees and your left hand under the rib cage on the right side. Breathe in then slowly exhale as you attempt to lower your left shoulder to the floor, pulling the ribs gently with your hand. Repeat for 15 repetitions then switch sides.
Caution
These exercises are generalized selections based on common injury patterns across a variety of sports and will not prevent all injuries nor are they appropriate for all rehabilitation programs. Work with a qualified professional to determine your individual needs and risks for best results.
References
- "Core Performance"; Mark Verstegen MS, CSCS; 2004
- "Low Back Disorders"; Stuart McGill, PhD; 2007
- "Movement"; Gray Cook, PT and Lee Burton, PhD; 2010
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