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SHOULDER [P]REHAB PROGRAM

Protect your shoulders & power your performance 16 weeks – 4 phases.

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LOW BACK [P]REHAB PROGRAM

Manage flare-ups & restore optimal low back function 12 weeks – 3 phases.

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RUNNING [P]REHAB PROGRAM

Learn how to start, get back to or more importantly stay running and avoid common injuries.

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ankle dorsiflexion mobility program the prehab guys

ANKLE DORSIFLEXION [P]REHAB PROGRAM

Optimize your ankle mobility for functional performance

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MENISCUS [P]REHAB PROGRAM

Recover from a meniscus injury

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thoracic mobility overhaul program the prehab guys

THORACIC MOBILITY [P]REHAB PROGRAM

Improve thoracic spine mobility and mid back stiffness

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SHOULDER [P]REHAB PROGRAM

Protect your shoulders & power your performance 16 weeks – 4 phases.

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LOW BACK [P]REHAB PROGRAM

Manage flare-ups & restore optimal low back function 12 weeks – 3 phases.

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RUNNING [P]REHAB PROGRAM

Learn how to start, get back to or more importantly stay running and avoid common injuries.

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ankle dorsiflexion mobility program the prehab guys

ANKLE DORSIFLEXION [P]REHAB PROGRAM

Optimize your ankle mobility for functional performance

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MENISCUS [P]REHAB PROGRAM

Recover from a meniscus injury

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thoracic mobility overhaul program the prehab guys

THORASIC MOBILITY [P]REHAB PROGRAM

Improve thoracic spine mobility and mid back stiffness

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Physical Therapist, Founder of MOTUS

These “Guys” have helped to positively impact the public perception of physical therapy. They have created a movement in physical therapy that allows the general public to take hold of their own bodies and be proactive about training and rehabilitation.

They have great insight to the knowledge needed to recover and prevent injuries. I am excited about the future with the [P]REHAB guys around our profession to help spread education and technique to the public.
Drew Marcos
Physical Therapist, Founder of MOTUS

Orthopedic Surgeon

The prehab guys are taking physical therapy to a whole new level. Their digital platform reaches patients all over the world. They provide well researched, well organized material.

They genuinely care about your progress and spend endless hours working to improve their craft. Most importantly, they are humble and understand medicine is evolving and work diligently to keep up.
Dr. Nima Mehran
Orthopedic Surgeon

PT, DPT, MS, Teacher at USC

The Prehab Guys have created a novel approach for educating the public about the benefits of physical therapy. Having known these terrific guys for years, they definitely possess the spirit, integrity and determination to take the physical therapy industry to the next level.

Whether you’re a trainer, health-care professional or weekend warrior, your body and skill set will greatly benefit from their information.
Chad Waterbury
PT, DPT, MS, Teacher at USC

Princeton University

My athletes and patients respond very well to the [P]REHAB video demonstration and explanation. They consistently tell me that they love the look and clarity of the content. Since I work mainly with the athletic population, having a program that provides challenging exercises is crucial to their safe return to sport.

I have also found that this website is a great teaching tool! My PT and AT students are able to look through the exercise library and create their own rehab plans for us to go over and discuss. I have had many students request to do this as they find it very fun.
Catherine M.
Princeton University

Gold Medal Olympian

As an Olympic caliber swimmer, I have dealt with many shoulder injuries. At the time of writing this, I am using The Prehab Guys' Shoulder program to rehab and strengthen my shoulders as I train for my 6th consecutive Olympic appearance in Tokyo.

The wealth of information in the program can be intimidating at first, but, if you stick to the plan, results will follow! With the minimal equipment I have at home and some I ordered online, I can do everything from the comfort of my home. It is a great deal and I recommend it to anybody dealing with shoulder injuries.
Ous Mellouli
Gold Medal Olympian

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In this video, we will show you how to safely and effectively incorporate the floor press and other horizontal pressing movements in your workouts! The key is first proper set up. Have you ever wondered how to get into position and lift your heavy dumbbell off the ground?! We’ll show you how to do it on your own, even without a bench! We will also show you some very simple YET EFFECTIVE floor press alternatives that you can incorporate to hit an incline or decline variation! Timestamps: 0:00 Start 0:49 Floor Press Set Up 2:14 Floor Press Benefits 2:40 Floor Press Variations 4:34 Conclusion Shoulder [P]Rehab Program: https://theprehabguys.com/shoulder-prehab-program/ Overhead Stability for Fitness Athletes [P]Rehab Program : https://theprehabguys.com/program-overhead-stability-fitness-athlete/ Bench Press Without Shoulder Pain: Full Article - https://theprehabguys.com/bench-press-without-shoulder-pain/ YouTube Episode - https://youtu.be/RogD_jjARi0
Floor Press 101! | Episode 45
YouTube Video VVVaT3JwWlRIaTIxUlpwbnhYZGxKYmdRLnJpVDMxc0xiOEhV
Timestamps: 0:00 Start 0:58 Exercise 1: Sidelying Shoulder External Rotation 3:09 Exercise 2: Rotating the shoulder with the arm at elbow height 5:22 Exercise 3: Scaption arm lowering phase 7:07 Exercise 4: Scaption arm raising phase 8:25 Conclusion In this video, we are going to teach you the four most common mistakes to avoid when doing your shoulder injury rehabilitation exercises! Even though shoulder rehab can look simple, these common mistakes have the potential to delay your recovery and make your shoulder feel worse. In order to teach you the most common mistakes to avoid, we have to teach you the most common shoulder rehab exercises prescribed! Your typical shoulder rehab is going to target the rotator cuff muscles and the peri-scapular muscles. Together, these muscles help to control and stabilize the shoulder girdle. Below we’ve outlined the exercises we review and why we choose them. But, be sure to watch the entire video to learn our tips and tricks to avoid the most common costly mistakes with shoulder rehab. 1 - Sidelying Shoulder External Rotation - supported by scientific evidence, this exercise is excellent at targeting the posterior rotator cuff musculature. It is important to understand that when performing shoulder rehab exercises that are designed to isolate these muscles, the scapula needs to be anchored and not move! Tune in as Craig explains why. 2 - Rotating the shoulder with the arm at elbow height - this is probably the easiest exercise to screw up and we see it done incorrectly all the time! When you perform any type of shoulder rotation exercise, the goal is to purely rotate the shoulder. It is common for there to be excessive humeral head translation (head of the shoulder sliding motion) if there is a lack of focus or experience with these exercises. Tune in as we show the common mistakes, what to focus on, and how to fix this. 3 & 4 - Scaption - this exercise is also supported by plenty of scientific evidence that it is effective at targeting the supraspinatus muscle, which is a common rotator cuff muscle to get injured. Our advice, put your ego aside when you’re doing shoulder rehab exercises! This is especially true with this motion because it is easy to miss out on the designed benefits of this exercise. We review common mistakes with the concentric (going up) as well as the eccentric (going down) motions of this exercise so that you understand everything that you need to know! Looking for more valuable shoulder rehab education and exercises? Check out our Shoulder [P]Rehab Program: https://theprehabguys.com/shoulder-prehab-program/ If you’re more advanced check out our Overhead Stability for Fitness Athletes Program! We know that we have something that is perfect for you, learn more at https://theprehabguys.com/program-overhead-stability-fitness-athlete/
The Most Common Mistakes with Shoulder Rehab | Episode 44
YouTube Video VVVaT3JwWlRIaTIxUlpwbnhYZGxKYmdRLmdjWDRxTi0tWmRv
With minimal to no training Craig, Arash & Al (The man behind the camera) decided to participate in the 50 cal challenge. What’s the goal? To burn 50 calories as FAST AS POSSIBLE on the Rogue Echo Bike. Watch the video above to see who ends up winning between the 3 of us! This challenge was no joke. The three of us were rolling on the floor in agony feeling like our legs were going to explode after this courageous act. Comment below if you want us to film more challenges like this in future episodes! Video edited by: @aesthetic_al
ROGUE CHALLENGE: Mario Kart Style
YouTube Video VVVaT3JwWlRIaTIxUlpwbnhYZGxKYmdRLmRjQThncmpwWUFn
Timestamps: 0:00 Start 0:35 What Are The Lower Traps    0:51 Exercise 1 - Prone Elbow Lift Off 2:00 Exercise 1 Modified - Quadruped Hand Behind Head T 2:35 Exercise 2 - Prone T 3:18 Exercise 2 Modified - Quadruped T 3:36 Exercise 3 - Prone Y The lower trapezius is crucial for scapula stability and general shoulder health. The lower traps are responsible for upward rotation, depression, posterior tilt, and retraction of the scapula. This muscle works in synergy with many other scapula stabilizers, this video will break down 3 of our favorite exercises to help better activate your lower trapezius. The movements that are shown in this video include: Exercise 1 - Prone Elbow Lift Off Exercise 1 Modified - Quadruped Hand Behind Head T Exercise 2 - Prone T Exercise 2 Modified - Quadruped T Exercise 3 - Prone Y While performing these exercises it is imperative to avoid compensating. Common compensations include: Rotating the trunk Excessively arching the lower back Shrugging your shoulder blades Keeping your scapula’s retracted when lifting overhead - remember the lower traps are responsible for upward rotation of the scapula. Bulletproof Your Shoulders - https://theprehabguys.com/shoulder-prehab-program/ Video edited by: instagram.com/aesthetic_al
Improve Your Lower Trap Activation | Episode 43
YouTube Video VVVaT3JwWlRIaTIxUlpwbnhYZGxKYmdRLnI3WlNFZDBFOTA4
Timestamps: 0:00 Start 1:06 Find Your Optimal Backswing Position 2:11 Thread The Needle 3:25 Lead Arm Cross Body Stretch 5:18 Bent Over Open Book - Hand Behind Back 6:45 The Windmill 8:22 Conclusion In this video, we are going to focus on exercises to fix your backswing. To be more specific, we are going to show you our favorite mobility exercises to target the most common body regions, that when limited in how well they can move, can and will affect the backswing position. As a consumer of golf myself, I know how it feels to search the internet to find tips and tricks to fix my game. If there is anything I’ve learned over the past 8 years since I started playing golf, it's the fact that your body will do anything it takes to hit the golf ball. Whether you adjust your hands and wrists, the face of the club, or how much you turn - your body will find a way to compensate if need be to hit the ball in the direction you want to. A common reason for your body to have to make adjustments is a bad backswing. The backswing is the reason for your impact and follow-through, you’re able to hit the ball as hard as you want because you’ve created potential energy via the backswing. Loading, which creates this potential energy, occurs during the backswing and is then utilized during the transition to the downswing. The transition and the downswing is where we are going to see these compensations occur! In order to avoid these compensations, we need to work on our backswing positioning. The most common body regions that can affect the backswing position are going to be the thoracic spine, the shoulders, and the hips. These regions contribute heavily to our ability to rotate. Rotation is extremely important in golf because this is where we get a lot of our power to hit the ball! Also, being able to rotate and move from the right areas is going to protect other body areas that actually shouldn’t be rotating or moving too much like the low back.  So how do you improve your body’s ability to rotate in the right areas to improve your backswing? Follow along with the entire video as Craig walks you through his favorite exercises to fix your backswing. You’ll also learn an easy drill to help find your backswing! Do yourself a favor and pick even just a couple of these movements, spend a few minutes on the driving range or the 1st tee box doing them before you practice or play, and your golf game will reap the benefits!
FIX YOUR BACKSWING With These Exercises | Episode 42
YouTube Video VVVaT3JwWlRIaTIxUlpwbnhYZGxKYmdRLkV6dlV1UWhzWXJj
Timestamps: 0:00 Start 0:37 What is a Pelvic Drop? 2:13 Exercises to Fix Your Hip Drop 2:20 Single Leg Hip Dip 3:05 Captain Morgan 4:01 Standing Leg Fire Hydrant 4:44 Putting it All Together Trendelenburg Gait, otherwise referred to as a hip drop or trunk lean are all compensatory movement patterns that may lead to back pain over time. There are many reasons this may occur. Some of which include pain limiting mobility, poor hip strength, inhibited hip musculature, developed movement compensations, and much more. It is important to be aware of this movement impairment, as this can lead to problems up and down the kinetic chain. There are 2 compensatory movement strategies we often see in the clinic, both of which are most commonly caused by weakness and/or poor control of the glute muscles. 1. The first strategy (Trendelenburg) shown here is a manifestation as a pelvic drop, in which the pelvis of the limb that is in swing phase will DROP. This is because the recruitment of the hip abductors of the stance limb is less than optimal to maintain the pelvis level. 2. The second strategy (Compensated Trendelenburg) shown manifests as a trunk lean towards the stance limb. This movement strategy brings my center of mass over my base of support (the stance foot). This is a compensatory strategy to decrease the external moment that gravity will put on my hip abductors! In a normal gait pattern, the trunk and pelvis are stable meaning there will be less than 5 degrees of movement in the frontal plane (from side to side). If one begins to walk with a Trendelenburg for an extended period of time, it may lead to low back pain. Here are 3 exercises that can help your pelvic drop: Single Leg Hip Dip Captain morgan Standing Leg Fire Hydrant The cause of both Trendelenburg and Compensated Trendelenburg is oftentimes due to inadequate gluteal function. There are a plethora of ways to strengthen the hip muscles, and there are always ways to make obtainable progressions. It is important to know what level of exercise you should start with, and to progress appropriately from there! Learn more HERE - https://theprehabguys.com/exercises-to-fix-your-trendelenburg-gait-pattern/ Hip [P]Rehab Program - https://theprehabguys.com/hip-prehab-program/ Video edited by: instagram.com/aesthetic_al
Fixing Your Pelvic Drop | Episode 41
YouTube Video VVVaT3JwWlRIaTIxUlpwbnhYZGxKYmdRLms1MHQ2SGVrOGpv
Timestamps: 0:00 Start 0:48 Why Strength Training is Important for Runners 2:24 Exercise 1: The Step Variation 3:48 Exercise 2: The Squat Variation 4:41 Exercise 3: The Calf Raise Variation 6:02 Exercise 4: Core Exercise (Hip Flexor) 6:48 Exercise 5: Full Body Exercise 8:20 Conclusion Public Service Announcement For All Runners - you need to watch this video! Strength training is an essential component for success with running, however, it is a common lacking component in most runner’s training programs. Due to the fact that the most common running injuries can be associated with lower extremity strength deficits, it is extremely important to educate runners why and how they should perform strength training. In this video, you’ll learn our top 5 favorite strength training exercises for runners, why they’re important, and slight modifications and variations so that you can find the best fit for you and your workout routine! Why is strength training important for runners? Running is an impact sport! Running can impose up to 8x your body weight in force on specific structures in the body. Because of this, running injuries are not uncommon, actually up to 50% of runners at some point in their life will experience an injury because of running. From research and our experience, we believe 80-90% of these injuries are due to training errors, with one of those errors being a lack of quality strength training! What should the exercises focus on? There are 3 components to running that should be addressed with strength training. Propulsion - meaning propelling the body forward with each step you take, this requires strength. Braking - being able to slow yourself down and control your body with each step you take while running, this also requires strength. Single leg - running is a single leg sport, thus you better include single leg strengthening exercises! Below you’ll find an outline of the exercises discussed in the video, be sure to watch the entire video to learn WHY these are important, how to perform them, and modifications/variations you can try out to see what best fits your workout routine! 1. Step Variation 2. Squat Variation 3. Calf Raise Variation 4. Core & Hip Flexor Variation 5. Full Body Axial Loading Variation Check out our Running [P]Rehab Program: https://theprehabguys.com/accessory-running/
The 5 MOST IMPORTANT Exercises for Runners | Episode 40
YouTube Video VVVaT3JwWlRIaTIxUlpwbnhYZGxKYmdRLnk2U2VOTUYxUHAw
Timestamps: 0:00 Start 2:23 Test Your Hamstring Flexibility 3:11 Loaded Hamstring Stretching 4:37 Re-Test Your Flexibility 5:11 What is Hamstring Tightness Are your hamstrings constantly tight? Have you tried a ton of static stretching but still your hamstrings feel tight? We’re here to show you how you can finally loosen up those hamstrings for good and why the stretching you’ve been doing in the past may not be working! In the video, follow along with Mike and Arash and test your flexibility! All you need to perform the assessments and treatments is a bit of space at home and a heavy weight! Learn more: https://theprehabguys.com/how-much-do-i-need-to-stretch/ https://theprehabguys.com/proper-hamstring-stretching/ https://theprehabguys.com/podcast/how-much-should-we-stretch/ Video Edited By: https://www.instagram.com/aesthetic_al/
A BETTER Way to Stretch Your Hamstring | Episode 39
YouTube Video VVVaT3JwWlRIaTIxUlpwbnhYZGxKYmdRLk5SZjA2VFRSekVB
Timestamps: 0:00 Start 0:27 What Causes a Butt Wink? 2:23 Fixing The Butt Wink - Hip Mobility 3:42 Fixing The Butt Wink - Lumbo Pelvic Control 6:28 Is Butt Wink a Problem? Are you concerned about your butt wink? We have you covered! This video will break down what causes the butt wink in addition to the different ways you can improve your butt wink today! The butt wink is referred to as the posterior pelvic tilt when moving into a squat. What causes the notorious butt wink? Typically it will come down to either poor mobility of the hips or a motor control issue of the lumbopelvic region. If the posterior pelvic tilt occurs at mid-range and remains, then likely it is likely a control issue. If you see the posterior pelvic tilt gradually increasing as someone gets deeper and deeper into their squat then it is likely a hip mobility impairment. The exercise shown here for hip mobility is the runner’s lunge. This is a GREAT bang for your buck movement. Hold for 1 minute on each side and really sink into your hips, you should feel a stretch deep in the hip that is being stretched. The next few exercises include a progression of movements designed to help improve your motor control. We begin non-weight-bearing with a Quadruped Rock Back → Goblet Squat → Tempo Barbell Back Squat. These exercises should all be performed slow and controlled to allow yourself to better understand your pelvic position as you move into a hip flexed position. It is important to note that back rounding is not always a bad thing and is completely normal! However, if you are looking for more guidance we have a few programs that may assist you in achieving your goals! Hip [P]Rehab Program - https://theprehabguys.com/hip-prehab-program/ Squat Fundamentals [P]Rehab Program - https://theprehabguys.com/program-squat-fundamentals/ Low Back [P]Rehab Program - https://theprehabguys.com/program-low-back-prehab/ Video edited by: instagram.com/aesthetic_al
How to FIX Your Butt Wink | Episode 38
YouTube Video VVVaT3JwWlRIaTIxUlpwbnhYZGxKYmdRLnl1YWxXZFllaUJJ
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The Prehab Guys LLC 2020. All Rights Reserved.