Having close to a decade of training under my belt, I've learned a lot about what to do and, more importantly, what NOT to do. During that time, like everyone, I've experienced my share of strains, sprains, and pains. this thread is dedicated to doing things to prevent these.
What is pre-hab?
Pre-hab is essentially the proactive version of re-hab. Instead of doing these things after an injury or strain, you do them to prevent this event from ever occurring.
Here are some of the tools that I have found to be invaluable to helping me get moving in the morning:
1. Foam Roller: I've said this about a 1000 times, but this is the most important tool to releasing adhesions and improving blood-flow to the area.
2. Tennis/LaCrosse ball: this is used in the hard to get area of the glutes/piriformis to really breakup the fascia and improve hip, thigh, and lumbar flexibility.
3. Bands: I use these to help stretch the muscles and strengthen the rotator cuff muscles.
Routines/stretches that I have found extremely helpful (I am a huge follower of DeFranco and have implemented a lot of his techniques):