PREHAB: Pillar 101

PREHAB: Pillar 101

“Injuries may be forgiven, but not forgotten.”



PREHAB: Pillar 101




Requires 2 – 4 people per group for class to be conducted



Click Here For Methodology

Click Here for The Why, How, and What of UpRight Movement



Prehab is a proactive approach to avoiding pain and injury. You’ll build strength and stability around your most vulnerable areas, while improving mobility, balance and joint function to decrease the potential for injuries. 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.

The Deep Core:

  • Temporalis
  • Masseter
  • Scalenes
  • Hyoid Muscles
  • Longus Colli and Capitis
  • Diaphragm
  • Transverse Abdominis
  • Pelvic Floor
  • Multifidus
  • Psoas
  • Quadratus Lumborum
  • Iliacus
  • Adductors
  • Posterior Tibialis
  • Toe Flexors

Pillar 101

Pillar strength is the foundation for all movement. It consists of your hip, core, and shoulder stability. Those three areas provide a center axis from which to move. Think of your body as a wheel. Your pillar is the hub and your limbs are the spokes.

It’s impossible to move your limbs efficiently and forcefully if they’re not attached to something solid and stable. That’s your pillar—all the muscles that connect your hips, torso, and shoulders. When these areas are properly aligned, you can transfer energy throughout your body more effectively, so you’ll produce more strength and power with less fatigue.

Without pillar strength, you will significantly increase the potential for injury in a chain reaction that starts with your lower back, descends all the way to your knees and ankles, and rises up to your neck, shoulders and elbows.

The reason we train body movements instead of body parts is because everything about the body’s engineering is connected. What happens to the big toe affects the knees, the hips, and ultimately the shoulders.

Movement starts from the very center of the body, the core area of the torso. That’s why we refer to the torso as the pillar – it’s the structural center of movement and life. The way we maintain that pillar—its alignment and function—directly correlates to the health of our organs and rest of our bodies. Everything is inter-related.

By including pillar strength in your training program, you’ll take your body to the highest levels of performance and movement capabilities by challenging yourself to increase flexibility and stability, which will in turn put you farther and farther away from the regression of aging.

Once you’ve built pillar strength through your prehab routine, you’ve gone a long way toward creating a body that’s capable of remarkable movement and, more important, is resistant to injury and long-term deterioration.

The focus will be on introducing the UpRight Movement Approach and the Why, How, and What of PREHAB/Pillar 101. Participants who choose to sign up for UpRight Movement training services afterwards will receive a 10% savings. Class is limited to 4 participants, so please reserve your space today!

Click Here For: Class Waiver

Click Here For: PILLAR 101 Handout, PILLAR PREHAB: Injury Prevention Handout

$199: 12 Class Pass

$20: Drop-In

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Offers limited to one with all other sales, and excludes workshops.