Muscle and tendon injuries tend to occur when the muscle is overloaded, especially in a lengthened position. Eccentric exercises load the muscle while it is getting longer. This type of training has been shown to help prevent injuries.
In a kneeling position, lean back as far as comfortable and then pull yourself back up before you move past tolerance. With training you will be able to lean farther back. Begin with 5 reps and increase as able.
