<h2>Top 5 Preparation Exercises Every Trainer Should Know</h2>
Preparation exercises are a game-changer for trainers who want to improve their clients’ movement, reduce injury risk, and boost performance. Beyond just warming up, these exercises are rooted in corrective techniques that address the underlying causes of dysfunction, poor posture, muscular imbalances, and joint limitations. Let’s explore five essential preparation exercises that should be part of every trainer’s toolkit.
<h3>1. Muscle Energy Techniques (M.E.T) for Muscle Function</h3>
Muscle energy techniques are a staple in rehab and performance settings. They help correct muscular adaptations that often develop due to sedentary habits, like prolonged sitting. These techniques work by using gentle, controlled muscle contractions to reset muscle tone and improve function.

A common method involves lying on your back, knees bent, with one ankle crossed over the opposite knee. Applying light resistance with your hand to the inner knee while gently internally rotating the hip trains the muscle to contract more effectively. Over time, this can reduce tightness, increase joint stability, and improve movement quality, particularly at the hips and pelvis.
<h3>2. Pelvic Tilts for Lumbar Spine Mobility</h3>
The lumbar spine often becomes stiff due to long hours spent sitting. When spinal joints are restricted, movement has to come from somewhere else, usually resulting in compensations and added strain on surrounding areas. Pelvic tilts help restore gentle mobility through the lumbar region and also mobilise the nerve roots in the spine, easing neural tension.

Lying on the floor with knees bent, gently tip the pelvis backward and then forward, keeping the motion smooth and relaxed. This movement promotes hydration of spinal ligaments and reduces pressure in the lower back, making it an ideal addition for clients who spend time at a desk.
<h3>3. Sciatic Nerve Slump for Nerve Mobility</h3>
Nerve mobilisations may sound clinical, but they’re a powerful tool in any trainer’s preparation plan. The sciatic nerve slump, for example, helps reduce tension along the nerve pathways, especially useful in clients with past neural symptoms or stiffness from repetitive movements.

Performed slowly and deliberately while seated, the slump involves rounding the back, tucking the chin, and gently extending the leg until light tension is felt. The movement isn’t about stretching, it’s about gliding the nerve through its pathway to improve mobility and reduce muscle inhibition. This can lead to improvements in strength and coordination.

Note: Trainers should only use this technique with clients free of current neural symptoms, unless under the guidance of a healthcare professional.
<h3>4. Dead Bug for Core Stability and Coordination</h3>
The dead bug is a foundational movement that trains the anterior trunk to stabilise during movement, key for posture, balance, and injury prevention. It helps improve coordination between upper and lower limbs, which is especially important for dynamic activities like running or lifting.

Lying on your back with arms and legs in the air, slowly lower the opposite arm and leg while maintaining a neutral spine. The goal is control, not speed. When done correctly, it strengthens the deep core and builds the foundation for more complex movement patterns.
<h3>5. Antagonist Strength Training for Hip Balance</h3>
Most people have strength imbalances around the hips, which can lead to joint instability, poor gait, or knee pain. By targeting both sides of the joint, adductors and abductors, you can create better strength ratios and balance.

Using a resistance band attached at knee height, one leg is trained in both directions by changing the direction of force: once to challenge the inner thigh muscles (adductors), and again to work the outer hips (abductors). This method is simple but incredibly effective in improving pelvic control and reducing lower-body compensation patterns.
<h4>Final Thoughts</h4>
These five preparation exercises are more than just warm-ups, they’re targeted strategies for improving function, addressing movement restrictions, and building a more resilient body. Whether your client is new to training or returning from an injury, integrating these into your sessions will create better outcomes in both movement quality and performance.

Are you using preparation exercises in your client programming? Share your experience in the comments!