Pre-Work Overview


The goal of Pre-work exercises is to develop maximal “Pillar Strength”, which consists of adequate core, hip and shoulder stability.  All movement starts from this ‘pillar’, or center of the body, and any lack of pillar strength will allow energy to leak out and this can lead to overcompensation which may result in a variety of degenerative problems (bad knees, back, shoulders).  

To better understand this; let’s imagine our body as a wheel, where our pillar (core, hips, and shoulders) is the hub of the wheel and our limbs (arms & legs) are the spokes. Perfect alignment of the hub allows us to draw energy from it and transfer it to the rest of the body, which results in more efficient movement and less chance of pain and injury.

PreWork
involves two distinct phases: The first phase is PreHab, which is a proactive approach to protecting yourself from injury.

PreHab
exercises strengthen your most vulnerable areas that get stressed in everyday movement: your hips, core and shoulders. Also known as your “pillar,” strengthening these areas will improve posture and alignment, allowing your joints to move more efficiently. You’ll also build up your most injury-prone areas before you’re struck with chronic aches and pain that may, in the worst cases, require surgery.  Prehab also helps correct problems created by life outside the gym or playing field. There’s a good chance you spend hours hunched over in front of a computer every day. This lifestyle causes your shoulders to roll forward and tighten.

With prehab, you’ll strengthen the muscles supporting your upper back and shoulder rotators. This improves your posture by pulling your shoulder blades back and down. The shoulder joint’s ball and socket will move freely and efficiently, as it was designed to do. You’ll feel the difference in every aspect of your life.

The second phase of PreWork is called Movement Prep; which helps you dial in both physically and mentally for your workout or daily routine. It increases your heart rate, core temperature, and blood flow to working muscles. Another benefit: Nearly everyone, including professional athletes, has at least one muscle group that’s completely shut off. This can cause other areas of the body to compensate, which ultimately leads to injury.

We spend most of our time sitting on our butt (glutes), which causes the muscles opposite of them—the hip flexors—to become tight and inactive. The neuromuscular relationship of these opposing muscle groups is known as reciprocal inhibition, which is a fancy way of saying that when one muscle group contracts, the other relaxes. Movement prep is reciprocal inhibition at work.

Your movement prep routine wakes these muscles up—and not just for your workout. They’ll remain switched on for the rest of the day.

Here’s why that’s important: Let’s say you’re walking on a winter day, and your foot slips on some ice. How well your body reacts to that slip on the ice depends on your proprioception, the system of pressure sensors in the joints, muscles, and tendons that your body uses to maintain balance. Movement prep, in switching on your body’s small muscles, also tunes your sense of proprioception. It prepares your body for random chaotic movement by fine-tuning its nerves and feedback mechanism.






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3233 N. St. Mary's
San Antonio TX 78212
210-246-9622

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