You may want to consider how you follow through after the spike. Use for rehab by all means. Use for prevention 3. Example Upright Rowing can be dangerous. Good idea to use free weights instead of surgical tubing.
Flexibility exercises are important.
Passive stretching for rehab. You may want to consider PNF as a prevention. Conditioning to rehab an existing injury, use 1 to 5 pounds at most. If conditioning to prevent injury, use 1 to 12 pounds. Repetitions should be high.