Injury Prevention Program

When examining musculoskeletal injuries in humans, there are certain regions of the body that are injured much more than others. This program contains ten exercises that I would consider to be the most important in terms of reducing the risk of suffering an orthopedic injury. By regularly implementing these exercises, you will take a major step toward warding off many of these common problems.

1. Sidelying External Rotation – Perform 3 sets of 8-12 repetitions 3x/week.

2. Dumbbell T – Perform 3 sets of 8-12 repetitions 3x/week.

3. Push-Up Plus – Perform 3 sets of 8-12 repetitions 3x/week.

4. Neck Flexor Isometric – Perform 3 repetitions and hold for 20-30 seconds 3x/week.

5. Dead Bug – Perform 3 sets of 15-20 repetitions 3x/week.

6. Bird Dog – Perform 3 sets of 15-20 repetitions 3x/week.

7. Clamshell – Perform 3 sets of 12-15 repetitions 3x/week.

8. Single-Leg Bridge – Perform 3 sets of 12-15 repetitions 3x/week.

9. Single-Leg Squat – Perform 3 sets of 8-12 repetitions 3x/week.

10. Single-Leg Calf Raise – Perform 3 sets of 20-25 repetitions 3x/week.

Looking for a Program Tailored to your Needs?

Our Tailored Rehab Program allows us to create a custom rehab program uniquely designed to address your specific pain.

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