<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 movement improvement techniques that address the underlying causes of dysfunction, 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 both rehab and performance settings. They help improve muscle function that often develops due to sedentary habits, like prolonged sitting. These techniques work by using low-grade, isometric (static) muscle contractions to reset tone and optimise muscle performance.

Using your hand as a static resistance on the inside of the knee while gently internally rotating the hip generates energy within the muscle, training the muscle to contract more effectively. Over time, this can reduce tension, increase joint stability, and improve movement quality at the 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 is often compensated elsewhere, leading to strain and dysfunction. 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 ideal for clients with sedentary lifestyles.
<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 mobilisation, for example, helps reduce tension along the nerve pathways, especially useful in clients with stiffness from repetitive movements.

Performed slowly while seated, the slump involves slowly rounding the back, tucking the chin, and gently extending the leg until the beginning of tension is felt. The goal isn’t to stretch, but to glide the nerve through its pathway, improving mobility and reducing muscle inhibition. This often results in improved strength and coordination.

Note: <em>Only use this technique with clients free of current neural symptoms, unless under guidance from a healthcare professional.</em>
<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 anterior strength, balance, and risk reduction when combined with posterior strength. It also enhances coordination between upper and lower limbs, crucial for functional tasks like lifting, running, and rotational movement.

Lying on your back with arms and legs in the air, slowly lower the opposite arm and leg while maintaining a neutral spine. Focus on control, not speed. This strengthens the deep core and reinforces postural alignment.
<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!