{"id":45402,"date":"2022-07-30T03:48:22","date_gmt":"2022-07-30T03:48:22","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=45402"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"prehab-exercises","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/prehab-exercises\/","title":{"rendered":"The Best Prehab Exercises That Will Keep You Healthy And Injury-Free"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/prehab-exercises\/#What_Is_Prehab_Therapy\" >What Is Prehab Therapy?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/prehab-exercises\/#Benefits_Of_Prehab_Therapy\" >Benefits Of Prehab Therapy<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/prehab-exercises\/#Types_Of_Prehab_Exercises\" >Types Of Prehab Exercises<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/prehab-exercises\/#What_Is_The_Best_Prehab\" >What Is The Best Prehab?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/prehab-exercises\/#Shoulder_Prehab_Exercises\" >Shoulder Prehab Exercises<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/prehab-exercises\/#Band_Pull_Aparts\" >Band Pull Aparts<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/prehab-exercises\/#External_Rotations\" >External Rotations<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/prehab-exercises\/#Face_Pulls\" >Face Pulls<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/prehab-exercises\/#ACL_Prehab_Exercises\" >ACL Prehab Exercises<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/prehab-exercises\/#Straight_Leg_Raises\" >Straight Leg Raises<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/prehab-exercises\/#Prone_Hamstring_Curls\" >Prone Hamstring Curls<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/prehab-exercises\/#Quadruped_Hip_Extension\" >Quadruped Hip Extension<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/prehab-exercises\/#Patellar_Tendonitis_Prehab_Exercises\" >Patellar Tendonitis Prehab Exercises<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/prehab-exercises\/#Partial_Squats\" >Partial Squats<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/prehab-exercises\/#Core_Stability_Prehab_Exercises\" >Core Stability Prehab Exercises<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/prehab-exercises\/#Pilates_Scissor_Kicks\" >Pilates Scissor Kicks<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/prehab-exercises\/#Dead_Bug\" >Dead Bug<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/prehab-exercises\/#The_Bottom_Line\" >The Bottom Line<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dev.betterme.world\/articles\/prehab-exercises\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Anyone who&#8217;s gotten surgery or had to get physical therapy is familiar with how rehab works\u2014you do exercises to regain mobility and strength, with the ultimate goal of returning to your previous <a href=\"https:\/\/betterme.world\/articles\/toned-legs-workout\/\">level of functioning<\/a>.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Best_Prehab_Exercises\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<p><span style=\"font-weight: 400;\">Prehab is similar, but it&#8217;s preventative instead of reactive. Initially prehab referred to the exercises and physical therapy that patients did before joint replacement surgery, in order to improve their post-surgical outcomes.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But now the term is used broadly to describe any type of <a href=\"https:\/\/betterme.world\/articles\/back-pain-relief-exercises\/\">exercise or training<\/a> that helps reduce the risk of injury.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here&#8217;s everything you need to know about prehab, including the best exercises to keep you healthy and injury-free.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_Prehab_Therapy\"><\/span><strong>What Is Prehab Therapy?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Prehab is short for \u201cpreventative rehabilitation,\u201d and refers to any type of exercises or training that helps reduce the risk of injury. The goal of prehab is to improve your functioning and movement, so that your body is better prepared for the demands of your chosen activity (<\/span><a href=\"https:\/\/www.ace-pt.org\/ace-physical-therapy-and-sports-medicine-institute-what-is-prehabilitation\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Prehab exercises are typically specific to the individual and focus on correcting any imbalances or weaknesses that may put them at risk for injury.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, someone with a history of knee injuries may focus on strengthening the muscles around the knee joint, while someone with a history of back pain may focus on improving their core strength and stability.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Even if you don&#8217;t have a history of injuries, prehab can still be beneficial. Everyone can benefit from exercises that improve their strength, stability, and flexibility (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2666061X21002169\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">By improving your functioning and movement you&#8217;ll not only decrease your risk of injury, but you&#8217;ll also improve your overall performance (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2666061X21002169\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Not to be confused with a warm up, which is designed to increase your body temperature and heart rate in preparation for activity, prehab exercises are meant to be performed on a regular basis (usually 2-3 times per week) as part of a long-term injury prevention strategy.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">They are more nuanced than a traditional <a href=\"https:\/\/betterme.world\/articles\/booty-workout\/\">workout<\/a>, and often target small, stabilizing muscles that are easy to overlook. As a result, they can be challenging and even uncomfortable at times.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Prehab exercises should always be performed under the supervision of a qualified healthcare professional, such as a physical therapist or a certified strength and conditioning coach.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/dynamic-balance\/\">Understanding Static &amp; Dynamic Balance: Definition, Importance, Testing, Exercises, And More<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Best_Prehab_Exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-43399 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/13-1024x576.png\" alt=\"prehab exercises\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/13.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/13-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/13.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/13-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/13.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Benefits_Of_Prehab_Therapy\"><\/span><strong>Benefits Of Prehab Therapy<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are many benefits to participating in prehab <a href=\"https:\/\/betterme.world\/articles\/shoulder-mobility-exercises\/\">therapy<\/a>, both in the short-term and the long-term.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In the short-term, prehab can help you (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26447015\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improve your function and movement<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Decrease your risk of injury<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Enhance your overall performance<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">In the long-term, prehab can help you (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26447015\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Maintain your independence<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Delay the onset of age-related decline<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reduce your risk of falls<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improve your quality of life<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Types_Of_Prehab_Exercises\"><\/span><strong>Types Of Prehab Exercises<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Prehab exercises are designed to prevent injuries and help you stay healthy and injury-free. There are many different types of prehab exercises, but some of the most effective include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Strengthening Exercises:<\/b><span style=\"font-weight: 400;\"> These <a href=\"https:\/\/betterme.world\/articles\/conditioning-program\/\">exercises<\/a> help build up the muscles, tendons, and ligaments around your joints, which can help prevent injuries.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Mobility Exercises: <\/b><span style=\"font-weight: 400;\">These exercises help improve your range of motion and flexibility, which can also help prevent injuries.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Balance Exercises: <\/b><span style=\"font-weight: 400;\">These exercises help improve your balance and coordination, which can also help prevent injuries.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Plyometric Exercises: <\/b><span style=\"font-weight: 400;\">These exercises help improve your power and explosiveness, which can also help prevent injuries.<\/span><\/li>\n<\/ul>\n<p><strong>Yanking yourself back in shape has never been so easy with our game-changing fitness app! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Best_Prehab_Exercises\">Start transforming your life with BetterMe<\/a>!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Best_Prehab_Exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-43342 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-5962-1024x576.png\" alt=\"prehab exercises\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-5962.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-5962-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-5962.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-5962.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_The_Best_Prehab\"><\/span><strong>What Is The Best Prehab?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Below are some of the best prehab <a href=\"https:\/\/betterme.world\/articles\/horseback-riding-exercise\/\">exercises<\/a> that you can do to keep yourself healthy and injury-free:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Shoulder_Prehab_Exercises\"><\/span><strong>Shoulder Prehab Exercises<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">These shoulder prehab exercises will work on strengthening the rotator cuff muscles and improving the range of motion in the shoulder joint:<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Band_Pull_Aparts\"><\/span><strong>Band Pull Aparts<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Shoulder impingement is a common injury that can be caused by repetitive overhead motions such as those often seen in weightlifting, baseball, and swimming (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/7377445\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The band pull apart is a great exercise to help prevent this condition by strengthening the muscles around the shoulder joint.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do the band pull apart:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold a resistance band with your palms facing up (supine grip).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your elbows straight, pull the band apart until your hands are shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause for a count of two, then slowly return to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do three sets of 12-15 repetitions.<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"External_Rotations\"><\/span><strong>External Rotations<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">External rotations help strengthen the muscles that stabilize the shoulder joint and are often used as a rehabilitation exercise following a rotator cuff injury (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5088124\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do external rotations:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Anchor a resistance band at knee level.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Loop the band around your left elbow and hold the other end of the band in your right hand.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your elbow at your side, rotate your left arm out to the side as far as you can.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause for a count of two, then slowly return to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do three sets of 12-15 repetitions.<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"Face_Pulls\"><\/span><strong>Face Pulls<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">A strong and stable upper back is important for both preventing and rehabilitating shoulder injuries (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5721192\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). The face pull is an excellent exercise for targeting the muscles in the upper back.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do face pulls on the machine:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Attach a rope handle to the high pulley of a cable machine.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grasp the rope with an underhand grip. This helps to keep your shoulders down and back during the exercise.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your elbows close to your sides, pull the rope toward your face until your hands are at eye level.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause for a count of two, then slowly return to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do three sets of 12-15 repetitions.<\/span><\/li>\n<\/ol>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/salsa-workout\/\">Salsa Workout: The Low Impact, High Energy Exercise For Fat Loss<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Best_Prehab_Exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-42483 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5929-1024x576.png\" alt=\"prehab exercises\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5929.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5929-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5929.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5929-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5929.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"ACL_Prehab_Exercises\"><\/span><strong>ACL Prehab Exercises<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The ACL, or anterior cruciate ligament, is a key stabilizing ligament in the knee joint. Unfortunately, ACL injuries are all too common, particularly in sports such as soccer, football, and basketball.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These ACL prehab exercises will help strengthen the muscles around the knee joint and improve your balance, both of which can help prevent ACL injuries (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7592749\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Straight_Leg_Raises\"><\/span><strong>Straight Leg Raises<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Straight leg raises help strengthen the muscles around the knee joint, including the quadriceps and hamstrings.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do straight leg raises:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back on the floor with your legs straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your leg straight, raise it off the floor until it is parallel to the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause for a count of two, then slowly lower your leg back to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do three sets of 12 reps per leg<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"Prone_Hamstring_Curls\"><\/span><strong>Prone Hamstring Curls<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">The hamstring curl is a great exercise for targeting the hamstrings, which are often weak in people who have had ACL surgery.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do prone hamstring curls:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie face down on a yoga mat with your stomach and pelvis resting on the mat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your left knee to move your heel up to your butt.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your pelvis on the mat, curl your left leg up toward your glutes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause for a count of two, then slowly lower your leg back to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do three sets of 12 reps per leg.<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"Quadruped_Hip_Extension\"><\/span><strong>Quadruped Hip Extension<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">The quadruped hip extension helps strengthen the muscles around the hip, which can help improve your balance and prevent ACL injuries.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do quadruped hip extensions:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Get down on all fours, making sure your hands are directly under your shoulders and your knees are directly under your hips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your right knee bent, raise your right leg up behind you until your thigh is parallel to the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause for a count of two, then slowly lower your leg back to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do three sets of 12 reps per leg.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Best_Prehab_Exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-40055 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/Group-1-4-1.png\" alt=\"prehab exercises\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/Group-1-4-1.png 770w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/Group-1-4-1-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/Group-1-4-1.png 768w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Patellar_Tendonitis_Prehab_Exercises\"><\/span><strong>Patellar Tendonitis Prehab Exercises<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Patellar tendonitis is a common injury that occurs when the tendon connecting the kneecap to the shinbone becomes irritated and inflamed (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2971642\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These patellar tendonitis prehab exercises will help to strengthen the muscles around the knee and improve your range of motion, both of which can help prevent patellar tendonitis.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Partial_Squats\"><\/span><strong>Partial Squats<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Partial squats help strengthen the muscles around the knee, including the quadriceps, hamstrings, and calves.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do partial squats:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet hip-width apart and your hands on your hips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your knees behind your toes, lower your hips down into a squat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause for a count of two, then slowly stand back up to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do three sets of 12 reps.<\/span><\/li>\n<\/ol>\n<p><strong>If you wish to cinch your waist, tone up your bat wings, blast away the muffin top \u2013 our fitness app was created to cater to all your needs! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Best_Prehab_Exercises\">BetterMe won\u2019t give excess weight a chance<\/a>!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Best_Prehab_Exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-38875 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5420-1024x576.png\" alt=\"Fitness App\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5420.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5420-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5420.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5420-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5420.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Core_Stability_Prehab_Exercises\"><\/span><strong>Core Stability Prehab Exercises<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The key to preventing injuries and staying healthy is having a strong and stable core. By doing exercises that target your core muscles, you can help keep your body balanced and better able to support itself.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Pilates_Scissor_Kicks\"><\/span><strong>Pilates Scissor Kicks<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This is a great exercise to help improve the stability of your lower back and pelvis. It also works your abdominal muscles, obliques, and hip flexors.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do Pilates scissor kicks:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back on a yoga mat with your legs in the air and your hands on your hips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your legs straight, lower your right leg toward the floor until it is about 6 inches from the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">At the same time, raise your left leg up toward the ceiling.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause for a count of two, then switch legs and repeat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do three sets of 12 reps.<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"Dead_Bug\"><\/span><strong>Dead Bug<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">The dead bug is a great exercise for targeting the <a href=\"https:\/\/betterme.world\/articles\/power-exercises\/\">muscles<\/a> of the lower back and pelvis. It also works your abdominal muscles and obliques.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do the dead bug:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back on the floor with your knees bent and feet flat on the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your hands on your hips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Brace your core and press your lower back into the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly extend one leg out straight and the opposite arm overhead.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your core engaged and lower back pressed into the floor as you extend.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Return to the starting position and repeat on the other side.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do 8-12 reps per side.<\/span><\/li>\n<\/ol>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Prehab exercises are an <a href=\"https:\/\/betterme.world\/articles\/is-kayaking-good-exercise\/\">important<\/a> part of any fitness program, and they can be especially helpful if you\u2019re someone who is prone to injuries. If you\u2019re looking to stay healthy and injury-free, be sure to add some prehab <a href=\"https:\/\/betterme.world\/articles\/anaerobic-exercise-vs-aerobic-exercise\/\">exercises<\/a> into your routine.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Best_Prehab_Exercises\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Best_Prehab_Exercises\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/dev.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n","protected":false},"excerpt":{"rendered":"<p>Anyone who&#8217;s gotten surgery or had to get physical therapy is familiar with how rehab works\u2014you do exercises to regain mobility and strength, with the ultimate goal of returning to your previous level of functioning. Prehab is similar, but it&#8217;s preventative instead of reactive. Initially prehab referred to the exercises and physical therapy that patients [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":45403,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49],"tags":[],"coauthors":[125],"class_list":["post-45402","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-betterme-fitness"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>The Best Prehab Exercises That Will Keep You Healthy And Injury-Free - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 PREHAB EXERCISES \u27a4 are designed to help improve your balance, flexibility, and strength in order to prevent injuries. Here are some of the best prehab exercises to help keep you injury-free.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The Best Prehab Exercises That Will Keep You Healthy And Injury-Free\" \/>\n<meta property=\"og:description\" content=\"\u2605 PREHAB EXERCISES \u27a4 are designed to help improve your balance, flexibility, and strength in order to prevent injuries. Here are some of the best prehab exercises to help keep you injury-free.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/prehab-exercises\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/shutterstock_1912876093-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1631\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Eve Chalicha\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Eve Chalicha\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/prehab-exercises\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/prehab-exercises\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/914f3c93fadcd5c03df551510ebae43c\"},\"headline\":\"The Best Prehab Exercises That Will Keep You Healthy And Injury-Free\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/prehab-exercises\/\"},\"wordCount\":1785,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/prehab-exercises\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/shutterstock_1912876093-scaled.jpg\",\"articleSection\":[\"Fitness\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Anyone who's gotten surgery or had to get physical therapy is familiar with how rehab works\u2014you do exercises to regain mobility and strength, with the ultimate goal of returning to your previous <a href=\\\"https:\/\/betterme.world\/articles\/toned-legs-workout\/\\\">level of functioning<\/a>.<\/span>\\r\\n\\r\\n\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Prehab is similar, but it's preventative instead of reactive. Initially prehab referred to the exercises and physical therapy that patients did before joint replacement surgery, in order to improve their post-surgical outcomes.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">But now the term is used broadly to describe any type of <a href=\\\"https:\/\/betterme.world\/articles\/back-pain-relief-exercises\/\\\">exercise or training<\/a> that helps reduce the risk of injury.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Here's everything you need to know about prehab, including the best exercises to keep you healthy and injury-free.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>What Is Prehab Therapy?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Prehab is short for \u201cpreventative rehabilitation,\u201d and refers to any type of exercises or training that helps reduce the risk of injury. The goal of prehab is to improve your functioning and movement, so that your body is better prepared for the demands of your chosen activity (<\/span><a href=\\\"https:\/\/www.ace-pt.org\/ace-physical-therapy-and-sports-medicine-institute-what-is-prehabilitation\/\\\"><span style=\\\"font-weight: 400;\\\">8<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Prehab exercises are typically specific to the individual and focus on correcting any imbalances or weaknesses that may put them at risk for injury.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">For example, someone with a history of knee injuries may focus on strengthening the muscles around the knee joint, while someone with a history of back pain may focus on improving their co ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/prehab-exercises\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/prehab-exercises\/\",\"name\":\"The Best Prehab Exercises That Will Keep You Healthy And Injury-Free - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/prehab-exercises\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/prehab-exercises\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/shutterstock_1912876093-scaled.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"\u2605 PREHAB EXERCISES \u27a4 are designed to help improve your balance, flexibility, and strength in order to prevent injuries. Here are some of the best prehab exercises to help keep you injury-free.\",\"breadcrumb\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/prehab-exercises\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/dev.betterme.world\/articles\/prehab-exercises\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/prehab-exercises\/#primaryimage\",\"url\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/shutterstock_1912876093-scaled.jpg\",\"contentUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/shutterstock_1912876093-scaled.jpg\",\"width\":2560,\"height\":1631},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/prehab-exercises\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/dev.betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Fitness\",\"item\":\"https:\/\/dev.betterme.world\/articles\/betterme-fitness\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"The Best Prehab Exercises That Will Keep You Healthy And Injury-Free\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\",\"url\":\"https:\/\/dev.betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; Fitness\",\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/dev.betterme.world\/articles\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\",\"name\":\"BetterMe\",\"alternateName\":\"Betterme Limited\",\"url\":\"https:\/\/dev.betterme.world\/articles\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"width\":512,\"height\":512,\"caption\":\"BetterMe\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/betterme.health.coaching\",\"https:\/\/x.com\/betterme\",\"https:\/\/www.instagram.com\/betterme\/\",\"https:\/\/www.linkedin.com\/company\/betterme-apps\",\"https:\/\/www.pinterest.com\/bettermetips\/\",\"https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ\",\"https:\/\/www.tiktok.com\/@betterme.health.coaching\",\"https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236\",\"https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US\",\"https:\/\/www.wikidata.org\/wiki\/Q114895798\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/914f3c93fadcd5c03df551510ebae43c\",\"name\":\"BetterMe\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/image\/422818b99e1ecedb8ed25890653c47fe\",\"url\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png\",\"contentUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png\",\"caption\":\"BetterMe\"},\"sameAs\":[\"#\"],\"url\":\"https:\/\/dev.betterme.world\/articles\/author\/bttrm-admin\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"The Best Prehab Exercises That Will Keep You Healthy And Injury-Free - BetterMe","description":"\u2605 PREHAB EXERCISES \u27a4 are designed to help improve your balance, flexibility, and strength in order to prevent injuries. Here are some of the best prehab exercises to help keep you injury-free.","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"The Best Prehab Exercises That Will Keep You Healthy And Injury-Free","og_description":"\u2605 PREHAB EXERCISES \u27a4 are designed to help improve your balance, flexibility, and strength in order to prevent injuries. Here are some of the best prehab exercises to help keep you injury-free.","og_url":"https:\/\/dev.betterme.world\/articles\/prehab-exercises\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":2560,"height":1631,"url":"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/shutterstock_1912876093-scaled.jpg","type":"image\/jpeg"}],"author":"Eve Chalicha","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Eve Chalicha","Est. reading time":"9 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dev.betterme.world\/articles\/prehab-exercises\/#article","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/prehab-exercises\/"},"author":{"name":"BetterMe","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/914f3c93fadcd5c03df551510ebae43c"},"headline":"The Best Prehab Exercises That Will Keep You Healthy And Injury-Free","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/prehab-exercises\/"},"wordCount":1785,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/prehab-exercises\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/shutterstock_1912876093-scaled.jpg","articleSection":["Fitness"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Anyone who's gotten surgery or had to get physical therapy is familiar with how rehab works\u2014you do exercises to regain mobility and strength, with the ultimate goal of returning to your previous <a href=\"https:\/\/betterme.world\/articles\/toned-legs-workout\/\">level of functioning<\/a>.<\/span>\r\n\r\n\r\n\r\n<span style=\"font-weight: 400;\">Prehab is similar, but it's preventative instead of reactive. Initially prehab referred to the exercises and physical therapy that patients did before joint replacement surgery, in order to improve their post-surgical outcomes.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">But now the term is used broadly to describe any type of <a href=\"https:\/\/betterme.world\/articles\/back-pain-relief-exercises\/\">exercise or training<\/a> that helps reduce the risk of injury.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Here's everything you need to know about prehab, including the best exercises to keep you healthy and injury-free.<\/span>\r\n<h2 style=\"text-align: center;\"><strong>What Is Prehab Therapy?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">Prehab is short for \u201cpreventative rehabilitation,\u201d and refers to any type of exercises or training that helps reduce the risk of injury. The goal of prehab is to improve your functioning and movement, so that your body is better prepared for the demands of your chosen activity (<\/span><a href=\"https:\/\/www.ace-pt.org\/ace-physical-therapy-and-sports-medicine-institute-what-is-prehabilitation\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Prehab exercises are typically specific to the individual and focus on correcting any imbalances or weaknesses that may put them at risk for injury.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">For example, someone with a history of knee injuries may focus on strengthening the muscles around the knee joint, while someone with a history of back pain may focus on improving their co ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/prehab-exercises\/","url":"https:\/\/dev.betterme.world\/articles\/prehab-exercises\/","name":"The Best Prehab Exercises That Will Keep You Healthy And Injury-Free - BetterMe","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/prehab-exercises\/#primaryimage"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/prehab-exercises\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/shutterstock_1912876093-scaled.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"\u2605 PREHAB EXERCISES \u27a4 are designed to help improve your balance, flexibility, and strength in order to prevent injuries. Here are some of the best prehab exercises to help keep you injury-free.","breadcrumb":{"@id":"https:\/\/dev.betterme.world\/articles\/prehab-exercises\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/dev.betterme.world\/articles\/prehab-exercises\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/dev.betterme.world\/articles\/prehab-exercises\/#primaryimage","url":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/shutterstock_1912876093-scaled.jpg","contentUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/shutterstock_1912876093-scaled.jpg","width":2560,"height":1631},{"@type":"BreadcrumbList","@id":"https:\/\/dev.betterme.world\/articles\/prehab-exercises\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/dev.betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Fitness","item":"https:\/\/dev.betterme.world\/articles\/betterme-fitness\/"},{"@type":"ListItem","position":3,"name":"The Best Prehab Exercises That Will Keep You Healthy And Injury-Free"}]},{"@type":"WebSite","@id":"https:\/\/dev.betterme.world\/articles\/#website","url":"https:\/\/dev.betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; Fitness","publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/dev.betterme.world\/articles\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/dev.betterme.world\/articles\/#organization","name":"BetterMe","alternateName":"Betterme Limited","url":"https:\/\/dev.betterme.world\/articles\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/logo\/image\/","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","width":512,"height":512,"caption":"BetterMe"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/betterme.health.coaching","https:\/\/x.com\/betterme","https:\/\/www.instagram.com\/betterme\/","https:\/\/www.linkedin.com\/company\/betterme-apps","https:\/\/www.pinterest.com\/bettermetips\/","https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ","https:\/\/www.tiktok.com\/@betterme.health.coaching","https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236","https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US","https:\/\/www.wikidata.org\/wiki\/Q114895798"]},{"@type":"Person","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/914f3c93fadcd5c03df551510ebae43c","name":"BetterMe","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/image\/422818b99e1ecedb8ed25890653c47fe","url":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png","contentUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png","caption":"BetterMe"},"sameAs":["#"],"url":"https:\/\/dev.betterme.world\/articles\/author\/bttrm-admin\/"}]}},"_links":{"self":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/45402","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=45402"}],"version-history":[{"count":0,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/45402\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/media\/45403"}],"wp:attachment":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=45402"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=45402"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=45402"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=45402"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}