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Whether you can believe it or not, the holidays are here! Are you scrambling trying to figure out that last minute gift for your sister, brother, or significant other? I know that I certainly am. Fear not, as we're here to help you take control of your health and give the gift of health to ALL your loved ones by wrapping up the best rehab, prehab, and performance products on the market! Trust us, these are gifts that even Santa can't top.
[P]rehab Holiday Gift Guide
It's time to Deck the Halls with a variety of rehab products! To any loved one who has been dealing with aches and pains, does not have access to quality care or help, and is looking for a solution, our [P]rehab membership is exactly what you are looking for! Give them the gift of having a physical therapist in the palm of their hand. With access to rehab and prehab programs, workouts, and classes, your loved one will be able to finally tackle that ache or pain and then continue on with their fitness journey. This is truly the gift that keeps on giving!
The Best Gift To Get Rid of Aches and Pains
Whether you are looking for a trusted way to start your fitness journey or are wanting to gift a loved one with the joy of health, click here to begin!
What's a great gift to accelerate the rehab process and heal faster?
SmartCuffs For Blood Flow Restriction: An important component of rehab is getting stronger, and a great way to do that is by utilizing blood flow restriction training, which tricks the body and its muscles to get stronger while working at a fraction of the time and intensity! The new SmartCuffs are what you can gift someone for them to perform BFR safely on their own!
Gifts for the Overzealous Dad
6 of the Best Lower Back Exercises: Your New Back Mobility Routine
Knee Pain From Carrying Holiday Boxes Up and Down Your Stairs?
Carrying all of those boxes of holiday decorations up and down the stairs can be hard on your knees! Our Patellofemoral Program will teach you the best knee-strengthening exercises to make holiday decorating pain-free! Check out some of our favorite exercises from the program below!
Exercise 01 of 07
Exercise demonstration
Tempo Squat - Band
View exercise instructions
- HOW: Loop a band just above your knees in a standing position. In this example, the tempo relates to the time it takes to lower into a squat, hold the squat, come back up, and the time in between reps. 5-3-1-0 is used for this squat. Five seconds to bend your knees, hinge slightly forward at the waist, and push out on the band as you lower into a squat. Three seconds to hold that squat at the bottom for an isometric contraction. One second to return to the starting position, and zero seconds in between reps. Perform this type of squat for the tempo that is prescribed to you.
- FEEL: You should feel your lower body muscles working during the squat. You should also feel your hip muscles working extra to push the band outward.
- COMPENSATION: Don’t cheat yourself on the times prescribed.
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This is an example of an exercise from our knees-over-toes strengthening program, in which Mike is also using the Hip and Core Resistance Bands! We love these bands as they are so versatile and easy to use! Looking for a stocking stuffer to complement this program? Look no further than these bands!
Kinks In The Neck From Sleeping On The Couch Waiting For Santa?
This is the perfect program for that person in your life who always has a kink in their neck, or maybe has developed one from slamming back too much Egg Nog this season!
Exercise 02 of 07
Exercise demonstration
Self Neck Stretch
View exercise instructions
- HOW: Place your fist underneath your chin on top of your chest bone. In this position use your opposite hand to fulcrum your head over the fist underneath your chin. Change the angle you pull to feel, you can pull up towards the ceiling or more forward.
- FEEL: You will feel the back of the neck being stretched with this exercise.
- COMPENSATION: Make sure to position your hand underneath your chin comfortably to create the best stretch for your neck.
This is a go-to exercise for those dealing with neck pain and is found in our Neck Rehab Program
Holiday Parties in High Heels Leaving You With Heel Pain?
Sure, those heels are cute, but after a few holiday parties, they may be leaving your feet in need of some TLC! Better yet, do you know someone who is a runner, or weekend warrior, who enjoys exercise but has been dealing with nagging pain in their heel? Our Achilles Prehab Program will show your friends and family how to develop the proper strength in their heel complex and get back to doing what they love, including showing off those cute heels! Check out this exercise below which can be found in our Achilles Prehab Program!
Exercise 03 of 07
Exercise demonstration
Squat Hold - Heel Raise
View exercise instructions
- HOW: Start by standing with your feet about shoulder width apart. Bend your knees, hinge forward slightly at the hips and squat down to a comfortable position. While holding this squat, push into the ground with your toes and raise your heels off of the ground for the prescribed amount of reps.
- FEEL: You should feel your thigh and calf muscles working.
- COMPENSATION: Maintain the squat as you perform the heel raise. The heel raise should lift your whole body up.
Gifts For Cousin Fred, The "Go-Getter"
Injuries do happen and are a natural part of life, there are ways we can get in front of them by [P]rehabbing our bodies! If you have that "go-getter" in the family who just can't seem to slow down and doesn't show any sign of slowing down soon, a Theragun is a perfect gift for them!
Theragun Massage
Like Cousin Fred, we like to get after it and stay active! The Theragun serves as a great tool for recovery as well as preparing for movement! Check out how we like to use the Theragun below!
Over the River and Through the Woods to Grandmother's House (With No Gym) We Go
Out of town for the holidays at grandma and grandpas? Can't get to the gym? No worries, snag yourself some [P]rehab fitness bands so you and the fam can continue to hit those gains wherever you are spending the holiday season. With 4 different levels of resistance, these bands are suitable for the upper body, lower body, and core, ultimately making them functional for full-body workouts. These bands are used throughout many of our programs, including our Fitness Home Edition Program which you can access through the membership!
The Gift That Keeps On Giving!
Exercise 04 of 07
Exercise demonstration
Single Leg RDL - Shortfoot, Band
View exercise instructions
- HOW: Place a band underneath the ball of your big toe. You will apply pressure on the band through your big toe, the outside toe, and your heel. This will engage your arch, which is key! From here, grab the band with the opposite arm and perform an RDL by shifting all of your weight to the foot holding the band down, hinging forward at the hips and kicking the opposite leg backwards. Return to the starting position and repeat.
- FEEL: You should feel the muscles in your foot and arch working to hold the band down as you perform an RDL. You will also feel your hamstrings muscles working in the leg that is balancing.
- COMPENSATION: Make sure to apply the pressure you need to hold the band down, don’t rotate your foot as you perform the RDL.
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This is by far one of our favorite exercises in the Fitness Home Edition Program with the use of our [P]rehab resistance bands!
Designed to work on posterior chain strength, balance, core control, AND foot intrinsic strength, this is just one of many exercises that can be performed in the comfort of your home designed to give you a killer workout!
Shed Those Holiday Sweets Off With A Running Program
Calling all Jingle Bell 5kers! If you are a runner or have a family member or friend who is and you truly want to get on their nice list this year, then our [P]rehab Running Program is the gift for them. Designed to make you a more efficient and healthy runner, did I hear new PR in 2023?
Gifts for Your Brother Kevin, Who Plays Every Varsity Sport
Maybe you know someone who does not necessarily have aches, pains, or an injury, but rather is looking to improve their performance in a particular activity or sport, and our performance programs are for them!
LEARN MORE ABOUT OUR PERFORMANCE PROGRAMS
With several performance programs to choose from, those athletes in your life will feel challenged in ways they haven't before to take their performance to the next level! Check out some of the exercises from our performance programs below!
Looking for the best set of bands with handles on the market? Look no further than Crossover Symmetry
Exercise 05 of 07
Exercise demonstration
Pec Fly - Band
View exercise instructions
- HOW: Anchor bands at shoulder height or above. Face away from the anchor and have a band in each hand. Stagger your feet for a strong base. Bring the bands up at your side just below shoulder height. With your palms facing forward, arms straight with a slight bend in your elbow, bring both hands together in front of you, flexing your chest muscles at the end. Slowly return to starting position and repeat
- FEEL: You should feel your chest muscles working.
- COMPENSATION: Keep your upper traps relaxed. Keep your arms mostly straight.
These Crossover Symmetry bands can serve as a great addition to many of our performance programs such as our Upper Extremity Performance Program! Designed with easy-to-use handles, they will make your workout that much better.
Exercise 06 of 07
Exercise demonstration
Band Pull Through Golf Swing Drill
View exercise instructions
- HOW: Get a band anchored at the floor or hip height in the direction of your backswing. Hold the band with your lead arm. While keeping your lead arm shoulder blade squeezed back and keeping your wrist still as best as you can, rotate back into your backswing followed by powerfully performing your golf swing motion with a hip thrust and turn. Repeat and follow video for tips.
- FEEL: You should feel your lead arm shoulder and shoulder blade muscles working as well as your core and hip muscles working with the golf swing motion. You want to focus on loading your trail hip muscles as well as squeezing your trail hip muscles to help with your rotation. You will also feel your core muscles helping with rotation and stability throughout the movement.
- COMPENSATION: Stay strong through your shoulder and shoulder blade to keep your hand close to your lead pocket. Focus on generating power and movement from your lower body and core. Try to maintain your swing path.
Exercise 07 of 07
Exercise demonstration
Soccer Specific Ankle Prehab
View exercise instructions
That One Family Member Who Goes The Extra Mile, But Needs Official Evidence
Whoop Fitness Tracker: A wristband that connects to an app and tracks your sleep quality and quantity, strain (amount of physical activity performed), and recovery! This can help optimize your training, and even more importantly, help you understand when to back off on certain days if your recovery is not at an appropriate level.
A Quick Word on Mindfulness
- Headspace
- Calm
- New Book by David Goggins
- and The Power of Mental Discipline by Ian Tukovsky
And To All a Goodnight
Phew, we checked our list and we certainly checked it twice! We are hoping this [P]rehab Holiday Gift Guide allows you to cross a few things off this year meaning less time spent shopping and more time spent with the ones you love. If you have any additional questions about our programs or products, please feel free to email us at info@theprehabguys.com, as we would love to help guide you in the right direction.
From all of us here at Team [P]rehab, Happy Holidays!