Full Body Mobility [P]rehab Program Comprehensive Mobility Exercises For Common Stiff Areas A 2-month program designed to eliminate tightness and help you move freely with ease available through our revolutionary [P]rehab on-demand app! Start Free Trial Program Details Play Trailer Exercise Samples Knee discomfort usually arises as a result of what's happening or not happening at the hip and ankle along with deconditioned or weakened quad muscles. In this program you will learn how to restore mobility, learn to get your powerful quadriceps cooperating with you, along with starting the journey to addressing the hip and ankle. Motion is lotion, let’s get you safely moving!
This program is best suited for those with moderate to severe (5+/10) knee pain including; ACL sprain/tear, LCL/MCL/PCL sprain/tear, knee arthritis, knee issues/limitations due to pain, https://storage.googleapis.com/prehab-prod-marketing-media/wp-content/uploads/2022/09/TPG-circular.jpeg
Instructors
The Prehab Guys
Duration
8 weeks
Frequency
4x/week
Category
Mobility : Unlock your mobility to explore your body’s potential
Program Schedule
Welcome to Full Body Mobility where the goal is just that, getting your body to move freely in and out of range of motions we encounter or should encounter if our daily lives. You will start with light soft tissue mobilization followed by active movement, allowing gains in short term range of motion, but more importantly, to start preparing for it to stay for the long term. Don't miss out on the cool down after each session, diaphragmatic breathing and decreasing sympathetic tone goes a long way in freeing up your movement system.
This week you start by desensitizing those overprotective pecs and then open up overhead mobility with a fun but challenging prone snow angel. You will also be exposed to a sciatic nerve glide, talk about "biohacking" for a mobility program!
The cat/cow distraction of this week will be sure to cause a distraction and get some laughs, but it's a great way to deload the spine and regain control of your lower back. The open book now combines the demands of the arm behind the head for shoulder flexion and external mobility, and you meet the first introduction to CARS for the hip joint. Lastly, you will do a heel raise off the step with your knees straight to target the gastroc and Achilles.
Thoracic rotation and snow angels are now progressed to take on further gravitational demands! You take on the last cat/cow movement in a bent over or hip hinged position. Among other progressions, you keep big toe extension mobility progressing and meet the next level of Hip CARS.
You are officially halfway through the program which means two things - you are awesome and the demands increase! You open up thoracic rotation and overhead mobility to follow it up with standing shoulder Y's. You are introduced to The World's Greatest Stretch, which is a flow based series of the best full body mobility patterns. This week, the hip flexors are really opened up with a couch stretch, and your improved ankle dorsiflexion is put to the test with lunges and single leg heel raises.
Thought the snow angel progression was over, huh? It is back! This time you'll perform in a standing position to really open up your shoulder mobility. Then, we progress to target the incredibly important adductor muscle group and eccentrically load the hamstrings to double dip - lengthen and strengthen at the same time!
For long term overhead mobility, along with desensitizing the lats and pecs, you must train the traps and external rotators. Don't worry, you'll hit both with a combined face pull to overhead press! Also, if enjoyed week 5's World Greatest Stretch, you'll be excited to know there is a part 2 that you get to take on this week. Lastly, we apply the strengthen to lengthen concept to the hip flexors.
Awesome work to get to the last week of the program! This week you get to show off your regained mobility, with full body patterned movements such as a half kneeling kettlebell windmill, standing snow angel with a band, Jefferson Curls, bear position big toe stretch, and Cossack Squats! Let's go!
Success Rate
Happy [P]rehabbers
Fans
Traditional Physical Therapy is Broken Are you tired of... https://storage.googleapis.com/prehab-prod-marketing-media/wp-content/uploads/2024/06/Frame-32.png being in pain? https://storage.googleapis.com/prehab-prod-marketing-media/wp-content/uploads/2024/06/Frame-32-2.png red tape, and overpriced
low-quality care? https://storage.googleapis.com/prehab-prod-marketing-media/wp-content/uploads/2024/06/Frame-32-3.png
facing long waits?
Say Goodbye to Barriers [P]rehab allows people to get the care they need, when they need it, at a fraction of the cost. https://storage.googleapis.com/prehab-prod-marketing-media/wp-content/uploads/2024/06/icon1.png No wait times https://storage.googleapis.com/prehab-prod-marketing-media/wp-content/uploads/2024/06/icon3.png No insurance limitations https://storage.googleapis.com/prehab-prod-marketing-media/wp-content/uploads/2024/06/icon2.png No appointments https://storage.googleapis.com/prehab-prod-marketing-media/wp-content/uploads/2024/06/icon4.png
Accessible from anywhere, anytime
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No time off work
Trusted By
The Prehab App: #1 Physical Therapy App 93% of App Users Reported Getting Out of Pain The app features personalized programs specifically designed to address common injuries, with clear, tutorial-style videos. https://storage.googleapis.com/prehab-prod-marketing-media/wp-content/uploads/2024/06/2-floating-phones-scaled.webp https://storage.googleapis.com/prehab-prod-marketing-media/wp-content/uploads/2024/06/The-Prehab-Guys-130-Workouts.png 91% of App Users Reported Improved Mobility
Developed by the expert physical therapists, the [P]rehab app is your personal guide to increasing mobility, flexibility, and overall physical well-being.
83% of App Users Reported Returning to Previously Limited Activities Your favorite activities are waiting for you. Let [P]rehab help you get back to doing what you love, one step at a time! https://storage.googleapis.com/prehab-prod-marketing-media/wp-content/uploads/2024/06/mobility_phone_graphic.png Cost Comparison [P]rehab App vs Traditional Health Care: https://storage.googleapis.com/prehab-prod-marketing-media/wp-content/uploads/2024/08/Comparison-Graphics-1-800x800.png Getting Started is Easy https://storage.googleapis.com/prehab-prod-marketing-media/wp-content/uploads/2024/06/4.png 1. Download the app Start Free Trial https://storage.googleapis.com/prehab-prod-marketing-media/wp-content/uploads/2024/06/5-2.png 2. Take the Bodyscan
Answer a few questions to find your personalized program https://storage.googleapis.com/prehab-prod-marketing-media/wp-content/uploads/2024/06/6.png 3. Start Prehabbing
Get immediate access to use anytime, anywhere https://storage.googleapis.com/prehab-prod-marketing-media/wp-content/uploads/2024/06/The-Solution-you-need-in-the-Palm-Of-Your-Hand.png The Solution you need in the Palm Of Your Hand! Build a robust system that is resilient to risk of injury! Easy to digest physical therapy education videos & resources to learn about your body
Zero wait times, no hidden fees, no barriers to entry!
Available to you at your fingertips from anywhere in the world
Frequently Asked Questions