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Prehab Exercise Videos
Corrective exercises from Doctors of Physical Therapy — organized by body region. Use these to support your recovery or prevent injury before it starts.
Corrective exercises from Doctors of Physical Therapy — organized by body region. Use these to support your recovery or prevent injury before it starts.
Accumulate 2–3 min per side. Stop and work out trigger points along the way. Essential before any overhead work.
Improves flexibility of upper extremities and T-spine for a solid overhead position. Start hands wide, work in. 5 sec on, 5 sec off for 2–3 min.
Isolates the lats and lateral musculature that tighten from excessive pull-ups. PNF breathing: 5 sec on, 5 sec off for 1 min.
Improves front rack position by stretching triceps and lats. Contract-relax: 5 sec on, 5 sec off for 1 min.
Improves thoracic spine mobility and activates rotational muscles. Goal: 2×10 reps. Add a 5–10 lb plate to increase difficulty.
Cross two resistance bands for increased medial pull. Head and chest up. PNF stretching for 90 sec–2 min.
Anchor one hand around band, place opposite arm behind back, gently move ear to shoulder. 60 sec each side.
Develops strength and control of postural muscles for overhead stability. Goal: 2×20 with 2.5 lb per hand without touching the ground.
Keep low back, wrists, and elbows against wall throughout. Deceptively challenging. Full ROM overhead and back down.
Hands externally rotated, bicep against ear, arm locked out. Drive knees out at bottom. 2×10 reps with 10–15 lb plate.
Rotator cuff activation and stability. Perform for up to 2 min with 10 sec holds and 2 sec rest between.
Engages deeper shoulder stabilizers. 2×10–15 reps. Keep shoulder blades protracted, squeeze glutes.
Engages scapular muscles in a functional standing position. 20 sec each of small, medium, and large circles — clockwise and counterclockwise.
At the top of the push-up, push further through the floor to protract scapulae fully. Key for serratus anterior strength.
See how we treat shoulder pain at the clinic — and what a real program looks like.
Start just above the knee, progress upward to the base of the glutes. Active knee flexion/extension — 5 reps per area across 4–5 regions.
2–3 min per leg, bending and extending the knee over trigger points. Address medial, lateral, and middle quads.
Opens up the knee joint for anyone with pain or tightness. Use a small rolled-up towel to increase the stretch. 60–90 sec.
Fingers under toes, extend knees as far as possible. 5 sec on, 5 sec rest. 60–90 sec total.
Targets the mid-belly of the hamstring. If you're tight, this should be uncomfortable when performed correctly. 60–90 sec.
Hamstrings and posterior chain. Get knee as close to full extension as possible. 10×5 sec holds.
Great pistol alternative. Use a box height you can do 8–10 good reps. Keep knee from moving side to side. 3×8–10 reps.
Activates glutes for a proper squat pattern. 3×10 reps, 3 seconds down, 3 seconds up. Add a KB to increase resistance.
Start in partial squat, take large step with lead leg, small step with trailing leg. Avoid dragging the trail leg. 2×20 ft in all directions.
Band around outside of lateral knee. Lunge backwards without letting the knee drop in. Maintain upright posture throughout.
Hold two KBs in front rack position. Keep torso upright. Don't let front knee drop in. Full range of motion front knee up and down.
Band around outside of lateral knee, slide opposite toe up box. Lock knee out at top, slowly control the descent.
See how we treat knee pain and help runners get back on the road.
Target the lateral hip and TFL. Spend 2–3 min per side working through tight spots with slow active hip flexion.
Cross ankle over opposite knee, roll through the glute. Active hip rotation for deeper release. 2–3 min per side.
Improves internal and external hip rotation. Sit upright, both knees at 90°. Hold 60–90 sec each side.
Band at hip crease, step into hip socket. Anterior and lateral distraction. 1–2 min per side for joint mobility.
Back knee on ground, front foot forward. Tuck pelvis, don't extend lumbar. 2–3 min per side.
Isolates glute max. Keep hips level. 3×10–15 reps per side. Add a band above the knee for additional activation.
Targets glute medius. Lie on side, hips stacked. Rotate top knee open without rolling the pelvis. 3×15–20.
Establishes proper hip hinge mechanics. Keep spine neutral, soft knee bend. 3×10 reps, focus on feel over load.
Adductor and hip stability. Top leg on bench, bottom leg free. Hold 20–30 sec per side. Build to 3 sets.
Roll through thoracic spine segment by segment. Pause at stiff areas. Extend over the roller to open extension. 3–5 min.
Seated on ball, cross ankle, find tender spots. Active hip rotation to mobilize. 2 min per side.
Controlled spinal flexion and extension with breath. Expand ribcage on inhale (extension), exhale fully (flexion). 10 slow reps.
Walk hands out to each side to target lateral trunk. PNF breathing. 60–90 sec each side.
Supine, knees bent, rotate knees to one side. Keep shoulders flat. 5 sec on, 5 sec off. 60 sec per side.
Core biofeedback and anti-extension. Lower back pressed into floor. Opposite arm and leg extend slowly. 3×10 per side.
Spinal stability and anti-rotation. Opposite arm and leg, keep hips level. 3×10 per side with 3 sec holds.
Anti-rotation core stability. Press band straight out, hold 2 sec, return. 3×10 per side. Increase band tension to progress.
Spine-safe curl-up. One knee bent, hands under lumbar curve. Minimal head lift. 3×10 with 10 sec holds.
Lateral core stability from the McGill Big 3. Keep hips stacked, don't let them sag. Build from 10 sec to 30+ sec holds.
Roll through calf from ankle to back of knee. Active ankle pump over tight spots. 2–3 min per side.
Lacrosse or golf ball under foot. Roll from heel to ball of foot. Spend time on tender areas. 2 min per foot.
Band around front of ankle joint. Drive knee over toes in lunge. 2×20 reps per side. Critical for squat depth.
Straight knee for gastrocnemius, bent knee for soleus. 60–90 sec each variation. Both are needed for full ankle mobility.
Eccentrics for Achilles. Raise on two legs, lower slowly on one. 3×15 per side. Key for Achilles tendinopathy.
Eyes open → eyes closed → unstable surface. 30–60 sec per set. Foundation for all ankle stability work.
Stand with back against wall, raise forefoot. Strengthens shin — prevents shin splints and improves gait. 3×20.
Resisted movement through full ROM — inversion, eversion, dorsiflexion, plantarflexion. 15 reps each direction.
Slow, active circles through full wrist ROM. 5 circles each direction. Improves joint health and proprioception.
Arm extended, palm up and down. Gently pull fingers back. 30–60 sec each. Essential for lifters and climbers.
Arm overhead, hand behind neck. Gentle pull at elbow. 60 sec per side. Relieves triceps tendinopathy.
Eccentric wrist extension with a flexible bar. Treats tennis elbow. 3×15 reps. Perform pain-free range only.
Dig, rotate, and squeeze through rice. Open/close hands, rotate wrists. 3–5 min. Builds grip strength and forearm endurance.
Open and close fingers against band resistance. 3×20. Builds intrinsic hand strength for climbers and barbell athletes.
Slow, controlled articular rotations through full neck ROM. 3 circles each direction. Improves joint health without loading.
Ear to shoulder, gentle hand pressure. Hold 30–45 sec per side. Relieves tension headaches and shoulder elevation.
Cervical traction to decompress discs and relieve facet joint pressure. 5–10 min sessions. See Neck Hammock setup video.
Retract chin straight back ("double chin"). 10×5 sec holds. Corrects forward head posture and activates deep cervical flexors.
Biofeedback cuff under neck. Gently flatten curve, hold 10 sec. 3×10. Addresses weakness in chronic neck pain.
Light band behind head. Slow extension and return. 3×15. Strengthens posterior cervical musculature for athletes.
Pull shoulder blades back and down. Hold 5 sec. 3×15. Addresses upper trap dominance and forward head posture.