Prehab and Mobility Training for Athletes in Gurugram

Limited ankle mobility can cause a chain reaction of problems, leading to shin splints, knee pain, or even back issues. This video demonstrates key prehab and mobility exercises, like banded ankle mobilizations and calf raises, to restore proper joint mechanics and build a resilient lower leg.

Your shoulder mobility is directly linked to your thoracic spine (mid-back) mobility. If your T-spine is stiff, your shoulders compensate, leading to impingement and pain. These drills, including thoracic windmills, are designed to unlock your mid-back and improve overhead movement.

Hip internal rotation is a range of motion many athletes lack, which can lead to compensation and pain in the back, hips, or knees. This video shows how we use banded mobilizations and active lift-offs to improve this crucial movement pattern.

Fast bowlers place immense stress on their lower backs. This prehab circuit, featuring reverse hyperextensions and Jefferson curls, is designed to build control, stability, and strength in the posterior chain to keep the spine healthy and resilient.

The banded dead bug is a core exercise we use to teach athletes how to maintain spinal stability while moving their limbs. It's an excellent drill for fast bowlers to build the core control needed to protect their lower back during the high-force demands of bowling.

The Pallof press is a fantastic anti-rotation exercise that builds core stiffness. For fast bowlers, this is crucial for transferring energy efficiently and protecting the spine from the rotational forces generated during their delivery.

The Jefferson curl is a loaded spinal flexion exercise we use to build resilience and control in the back. By moving slowly through the range of motion with a light weight, we teach the spine to handle flexion safely, which is essential for athletic movements.

This graphic serves as an important reminder for fast bowlers. The four exercises shown, including the Pallof press and Jefferson curl, are not just for strength but are critical for preventing the lower back injuries that can derail a season.

This video demonstrates a banded ankle mobility drill for cricketers. Improving ankle dorsiflexion is key for getting into deep positions safely, whether you're a wicketkeeper in a squat or a bowler in your delivery stride.