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Prehab over rehab – 3 exercises that can help you avoid injury

by Tali Samoylenko on Friday 20 April 2018

Most of us know someone with an inconvenient gym injury – that one guy who pulled his groin thanks to some overly enthusiastic lunges, or the poor girl who has to turn her entire torso to face you after a nightmarish sesh. 

Not taking care of your body and your form during a workout is actually pretty dangerous, which is where preventative exercises come in handy. They can help you not only avoid injury, but also enjoy more effective workouts. 

Here are a few to try to incorporate into your next session: 

Rolling forearm side plank   


Why it’s great: 

This is one is great because not only does it work those important stabilising muscles, it’s also challenging. 

How to do it:  

1. Start in your usual plank position – elbows beneath your shoulders, forearms flat against the floor with your back nice and straight. Great, this is your starting position – we’re ready to get rolling (literally…).  
2. Roll your body to the left, resting on your left arm and bringing your right elbow into the air. Extend your arm straight into the air for more of a challenge. Hold for a few seconds before coming back down.  
3. Repeat on the opposite side.  
4. Complete two sets of 20 (10 per side).  

Shoulder rotations   


Why it’s great: 

This exercise is designed to work your shoulders and your neck – two key areas that need strengthening when you’re planning on pumping your upper body. 

How to do it:  

1. Stand with your feet together, holding a resistance tube in front you, arms at a 90-degree angle. 
2. Fix your posture by lengthening your spine and tucking your chin in a little.  
3. Keeping your core engaged, move your forearms outward and stretching the tube. Try to draw your shoulder blades together, hold for a moment, then release.  
4. Complete two sets of around 10 to 20 reps.  

Bird dogs   


Why it’s great: 

Weird name, weird movements, great for your coordination and stability. Bird dogs also strengthen your lower back, a particularly injury-prone area for many. 

How to do it:  

1. Get onto all fours – hands beneath your shoulders, knees beneath your hips – and contract those abs.  
2. Make sure your back is as straight as a plank – no bowing or arching and keep those hips still, too.   
3. Extend your right arm and your left leg simultaneously so that they’re parallel to the ground. 
4. Hold for 10 to 20 seconds.  
5. Bring your right elbow and your left knee together by slowly bending them and pulling them towards each other until they touch.  
6. Return to your start position.  
7. Switch sides, repeating the process with your left arm and right leg.  
8. Complete two reps of 20 (10 per side).  

Need a little help making sure your workout runs as smoothly as possible? One of our awesomely experienced personal trainers would love to take you on a journey to correct form and effective workouts. Give us a call to organise a session! 

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