The Prehab Guys

The Prehab Guys Take control of your health with online PT
Get out of pain & prevent injuries 💪 Normally when you think of the term “physical therapy”, what comes to mind?
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Learning to walk again after a car crash? Recovering from surgery? The standard physical therapy model normally entails rehabilitation after injury. Now, could those same injuries have been prevented? Could that surgery have been avoided? What if you could optimize your human movement system to perform at its peak all the time? We, The Prehab Guys, want to instill new meaning into the term physical therapy. Physical therapy is the key to preventative rehabilitation, or “Prehab” for short. Physical therapists are human movement consultants. In order to take care of our bodies, we humans seek dentists for oral hygiene, physicians for internal medicine, and eye doctors to preserve our vision. Movement is just another pillar in which care must be given as well. We are The Prehab Guys, a group of Physical Therapists who you can follow and communicate with regarding your movement system. Our mission is to provide accurate information to help you move better to prevent injuries before they occur. A few topics we will address include: identifying movement dysfunction, corrective exercise, common compensatory patterns, lifting tips and tricks, strength and conditioning, stretching techniques, debunking common myths, & the carryover of exercises to specific sports. Follow us, we’ll keep you moving.

11/13/2025

SHARING SOME OF OUR FAVORITE PLANTAR FASCIITIS EXERCISES - the Plantar Fasciitis Rehab program is on the Prehab app!

Our 4-week progressive program to help you tackle that plantar fasciitis once and for all.
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11/13/2025

If your shoulder’s been feeling tight or painful… your mid-back might be the real problem 👀

When your thoracic spine (mid-back) is stiff, your shoulder ends up doing all the work it shouldn’t.

Here are 3️⃣ drills to improve both rotation and extension in your mid-back so your shoulder can finally move how it’s meant to 💪

✅ Save this for your next mobility day
Tag someone who’s always stretching their shoulders but never their spine

Walking daily adds more to your life, literally. 🚶🚶‍♀️🚶‍♂️A longitudinal study performed in 2024 looked at over 80,000 i...
11/11/2025

Walking daily adds more to your life, literally. 🚶🚶‍♀️🚶‍♂️

A longitudinal study performed in 2024 looked at over 80,000 individuals who spent time commuting to work either by walking or by biking. What they found is a good reminder that a little walking each day goes a long way.

Compared to those who did not commute to work via bike or walking, those who did walk experienced significantly fewer hospitalizations, needs for medication, and overall had improved mental health.

Just a friendly reminder that the little things - and steps - add up. Investing in your health now truly does make a difference in the long run.

Friel C, Walsh D, Whyte B, Dibben C, Feng Z, Baker G, et al. Health benefits of pedestrian and cyclist commuting: evidence from the Scottish Longitudinal Study. BMJ Public Health. 2024;2:e001295.

11/10/2025

Want to build stronger legs and improve your lower body control? 👇

Here’s how to progress your lunge — from beginner-friendly to advanced:
1️⃣ Split Stance Lunge
2️⃣ Posterior Lunge – In Place
3️⃣ Posterior Lunge to Single Leg Balance
4️⃣ Deficit Posterior Lunge
5️⃣ Walking Posterior Lunge
6️⃣ Bulgarian Split Squat
7️⃣ Bulgarian Split Squat – Heel Elevated
8️⃣ Bulgarian Split Squat – Jump

Each step adds more balance, strength, and coordination challenges. 💪
Start where you’re comfortable and progress over time!

And... if you're looking for more check out the Prehab App.
https://prehabapp.onelink.me/mYpq/mievn4is

11/09/2025

If you’ve been stretching your ankles but they still feel stiff… here’s why 👇

Mobility exercises are only half the equation. Without strengthening to support that new range of motion, your body doesn’t adapt — and the stiffness keeps coming back.

When working on ankle dorsiflexion (that knee-over-toe motion), you need to also build strength through that range. Try:
✅ Heel Raise – Off Step
✅ Single Leg Knee to Post

These help reinforce your mobility so it actually translates into better movement for daily life — walking, climbing stairs, squatting, and more.

Strong ankles = better mobility + fewer injuries.

👉 If you want a full guided plan, check out our Ankle Prehab Program in the Prehab App.
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There is one key to mobility that you aren’t doing. Consistency. As PTs, we often get asked what exercises to do to make...
11/06/2025

There is one key to mobility that you aren’t doing.

Consistency. As PTs, we often get asked what exercises to do to make lasting changes in hip mobility. Yes, we love the above three because they address dynamic rotational mobility, hip flexor mobility and hamstring length but sometimes it’s not so much about doing the exercises as it is doing the exercises consistently.

For mobility work, it’s recommended that we need to be doing a mobility routine 4-5x/ week. Consistency is the true secret to unlocking hip mobility. Find ways to hold yourself accountable to getting the work done such as turning on workout reminders for our Hip Mobility Overhaul program on the Prehab app.

Stop scrolling for that next amazing exercises to improve your hip mobility and instead, find a program that is going to hold you accountable.

11/06/2025

If you’ve been resting your Achilles and wondering why it still hurts… this is for you 👇

Tendons don’t heal from rest alone. They heal through progressive loading.

Here’s a simple progression:
1️⃣ Start with 45-second isometric holds (add weight if too easy)
2️⃣ Move to slow eccentrics
3️⃣ Progress to slow, heavy heel raises
4️⃣ Finish with single-leg hops to retrain your Achilles as a spring

Train smart, rebuild strong. 💪

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Culver City, CA

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Tuesday 9am - 6pm
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