# @rzakazimov on Instagram

- **Type:** Image
- **Original URL:** https://www.instagram.com/p/DCB3DF8ANgZ
- **Gondola URL:** https://gondola.cc/posts/61939626-rzakazimov-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/c71c78670a.jpg
- **Posted:** 2024-11-06T11:57:45.000+00:00
- **Account Owner:** RZA (@rzakazimov) — https://gondola.cc/rzakazimov

## Caption

📖The Science of Active Recovery for #crossfit 

🏋🏼CrossFi# is the ultimate discipline for GPP. However, the WOD is biased in many cases to certain muscle groups.

💡Plus, the linearity of exercises creates a high volume of repetitive strain on joints: Run / Row / SkiErg, etc.

❗️Therefore, the recovery is designed around the key physical demands.

👨‍⚕️Only in 2024, I worked over 100 hours of medical fitness training sessions with cross-training athletes who experienced an array of shoulder problems, starting with shoulder tendinopathy to scapula dyskinesis.

🎥: Post 1️⃣I established one most important issue that the reason for all problems is the lack of movement in the thoracic spine. The excessive stiffness and the absence of strategic exercises lead to extreme stiffness in the thoracic spine, which creates stress beyond control for the shoulder musculature.

Therefore, every session working with cross athletes starts with fundamental exercises to open up the thoracic spine.

❗️Another problem is the IT band - iliotibial tract, which creates enormous stress on the knee joint, leading to technical deviation in squat movements. Therefore, each session has IT band activation, lengthening, and stabilizing exercises.

❗️Many athletes do not train their core stability and omit core training in spinal flexion - creating key problems in overhead press where upper body muscles are not built upon a strong core, leading to instability in overhead exercises. Therefore, each session includes a 15-minute core training protocol based on Deadbug, Bird Dog, and Pilates roll up.

❗️If you are doing only yoga for CrossFit athletes, you have a higher degree of conflict of adaptations. What does it mean? 

🥲It means you are practicing deep back bends that conflict with your deadlift, squat exercises that need a certain amount of stiffness to provide structural stability. It is very important to consider this principle and add some back bends and light rotations to the active recovery, but carefully adjust them to serve the main goal for cross athletes to perform their discipline.

#activemobility #wodoftheday #mobilitywod #crossfitathlete #recoverytraining

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## Tags

activemobility, wodoftheday, crossfit, recoverytraining, mobilitywod, crossfitathlete

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