We wish there was a list of 4 exercises we could prescribe that would bulletproof the body from any potential harm, but we have yet to find those magic exercises. There is no 100% guarantee of injury prevention. However, we do believe many things can be done to prepare the body for whatever it may be faced with in sports, recreation, or life in general.
The process of preventing injury is less, “do these movements” and more “build up your body’s ability to handle what you do”. Our bodies are walking miracles and extremely sturdy and adaptable. Injury prevention is challenging your body in ways similar to your “life requirements” and building up your body with a progressive program to handle those requirements.