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Reach clients generally have one of two goals, often a bit of both:

Hypertrophy (increasing muscle size, shape and definition)
Strength (the ability to move weight)

In order to train consistently to achieve those goals, it’s important to stay injury free.

Prehab means thinking ahead and taking steps to reduce the chance of injuries happening, before they occur.

Three key considerations with prehab are: Strength, Flexibility, Mobility.

Strength: Making sure the structures within the body (especially around joints such as shoulders, knees, ankles, pelvis, back etc) are strong enough to support the exercises you are doing.

In terms of how this differs from the strength work you may do in a session, think

“How much you can get over your head on a one rep max military press”

Vs

“How can we strengthen the infraspinatus and teres minor to ensure the overall structure of the shoulder is strong and healthy”

Flexibility / Mobility: These words are often used interchangeably but it depends who you ask, as to whether or not they are the same thing.

For the purposes of this discussion, we will be define them as:

Flexibility: The ability of a muscle to lengthen.

Mobility: The ability of a joint to move through a range of motion. Factors that can affect this ability can include:

  • The joint’s ability to move freely
  • The tissue’s ability to lengthen
  • The nervous systems ability to relax and allow movement
  • The neuromuscular system’s ability to activate muscles and control movement through all applicable ranges of motion.

Therefore, we have prepared this prehab section to cover these factors. We recommend performing some of these exercises (both strength and mobility) at home on a regular basis, this could be a few minutes most days or a 15 to 20 minute routine a few times a week.