Ultimate Guide to Prehab Exercises for Longevity in the Gym

My weakness is definitely my wrists. All those years at a desk in the office! I started doing wrist circles and rice bucket drills. Seems to help with my front squat position.

Rice bucket drills are old school! I remember doing those for baseball when I was a kid. Still works though.

I tried the 90/90 hip stretch TorontoTech mentioned. My hips are way tighter than I thought! I actually got a cramp just trying to get into position. Is that normal?

Haha, yeah, totally normal. It means you really need it! Just use your hands to support your weight until your hips loosen up over the next few weeks.

Consistency is the main thing. Doing 5 minutes every day is better than doing an hour once a week. Longevity is a marathon, not a sprint.

I’m going to build a 'Daily 5' routine based on this thread. McGill Big Three, Face Pulls, and 90/90 stretches. Let’s see how I feel in a month.

That’s a solid list. I might steal it for my flat in Toronto. Good luck with the recovery!

Report back and let us know! My back usually feels best when I stay consistent with those bird-dogs.

One last tip—don't forget to breathe properly during prehab. Bracing the core with diaphragmatic breathing is prehab for the nervous system too.

Preach! Proper breathing is the foundation of everything else.