Prehab, what are you doing to avoid injury?

[terra]

Thought i'd start a thread on general prehab.

- What are you doing?
- What is it for?
- What do you find works for you?


The following things are incorporated into my training, not separate therapy as such.

For my old shoulders:
Side lying L-flys for the external rotators to maintain healthy G/H joint alignment.
Side lying lat raise to about 45 degrees for the supraspinatus, again to help with G/H alignment.
A healthy amount of kettlebell snatching and overhead walks with the kettlebell, these help me with shoulder stability and proprioception.
They also seem to give the inferior capsule area a mild stretch to ease any possible subacromial impingement issues.
Overhead walks (barefoot on grass) also make the back and ankles feel better.

For the dodgy knees:
I use a foam roller for the ITB and hamstrings.
Glute bridge exercise to keep the glutes facilitated.

For the desk bound lower back:
Psoas and Rec Fem stretches for the anterior pelvic tilt (also helps the knees).
Kettlebell get-ups for the anterior oblique sling.

For the rolled ankles:
Training barefoot, and only wearing thin soled sports sandals when running.
(Big improvement)

Also I have found that getting periodic manual body therapy helps to avoid tweaks.
The therapist will always find an area that needs work.

Yoga, although it hasn't been a regular thing for me. When it was, I did seem to be more robust and tweak free.
(Gotta get back into it, somehow).

[macmad]

nothing on a regular planned basis.

Will use the foam roller on squat or deadlift days If I'm feeling overly stiff. Average out to maybe 1 use for 2-3 minutes every 2 weeks
Occasionally yoga from a DVD 9 ( yoga for regular guys by ex pro wrestler Diamond Dallas Page )
go to local swimming pool once or twice a week and stretch in hydro pool, spa and sauna, plus some underwater swimming
added a strongman day on saturday which is giving extra conditioning over the powerlift sessions,
plus seems to find some extra muscles previously underworked
other than that just try to train smart and listen to my body if something feels wrong