Strength training for injury prevention and better function NEEDS to include more than just Core and Rotator Cuff. The most important muscles to strengthen for injury prevention are often the little ones, that many people aren’t even aware of, like the Multifidus and the Deep Neck Flexors. So, here’s 5 muscles to strengthen for function that you need to include in your daily strength training workout routine (that you probably aren’t).

0:00 Intro
0:41 Stronger Shoulders
1:42 Healthier Shoulders & Neck
3:15 Stronger Back
4:26 Healthier Neck
6:05 Strong healthy hips


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OTHER WAYS TO STRENGTHEN THE GLUTE MEDIUS & MINIMUS:
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YOU NEED TO STRENGTHEN THESE MUSCLES FOR FUNCTION…

1. SERRATUS ANTERIOR STRENGTH TRAINING FOR HEALTHIER SHOULDERS
For healthy, strong shoulders you need good shoulder blade movement. If the scapula doesn’t rotate up well it reduces the roof space in the shoulder, leading to things like shoulder impingement, shoulder tendonitis, and bursitis. The Serratus Anterior is crucial for good upward rotation of the shoulder blade. But it needs to be trained in a way that doesn’t activate the pecs too much because overactive pecs reduces the space in the shoulder

2. HOW TO TRAIN THE LOWER TRAPEZIUS FOR BETTER SHOULDER FUNCTION
The Lower Traps work in conjunction with the Serratus Anterior to rotate the shoulder blade up. But it’s also important to inhibit tight upper traps and Levator Scapulae. Exercises like ‘Y Holds’ tend to engage the upper traps and Lev Scap too much, so something that enhances the rotation of the scapula while keeping the shoulder depressed is perfect.

3. HOW TO STRENGTHEN THE LUMBAR MULTIFIDUS MUSCLE FOR A BETTER FUNCTIONING BACK
To improve functional strength in your lower back, you need to strengthen muscles that stabilise and support the back, like the core muscles but also muscles that guide the movement of the spinal facet joints. The most important of these is your Multifidus muscle—the deepest muscle in your back. Fortunately, it’s pretty easy to do with Bird Dog exercises, BUT with a focus on two things: minimal pelvic movement and lengthy holds.

4. DEEP NECK FLEXORS & MUSCLES THAT RETRACT THE NECK. THE KEY TO NECK HEALTH.
Forward head posture can lead to a neck pain, rhomboid pain, arm pain/numbness/pins and needles, and more. Poor neck posture is an epidemic so any strengthening routine for function and injury prevention needs to focus heavily in this area. Rather than just a simple Chin Tuck, I prefer to do cervical retraction exercises against gravity. The bonus with these two exercises in this video is that they can help mobilise the joints at the base of the neck too.

5. HOW TO STRENGTHEN GLUTEUS MEDIUS, GLUTEUS MINIMUS (& TFL) FOR BETTER HIP FUNCTION
No strengthening routine for a healthier body would be complete without strengthening the lateral pelvic stabilisers. These muscles level the foundation of the spine and impact the whole function of the legs. A weak Glute Medius can lead to a whole list of issue low back pain, lateral pelvic pain, Greater trochanteric pain syndrome, hip impingement, gluteal tendinopathy, patellofemoral pain, IT band syndrome, and even ACL tears. Sidelying Leg Abduction with Internal Rotation is the most commonly given exercise for these muscles, but I find close chain exercises give much better clinical results. So, the exercise I include here is a standing version.

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