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Active Recovery Days for Mind and Body

Feb 8, 2019 11:24:00 AM / by Neal Maddox posted in Prehab and Rehab, Healthy Lifestyle

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Purpose and Rationale:

Active recovery days are intended to be a recovery day for the mind and body. On these days the intensity should be low and time spent in the gym should be less than usual. This helps aid in recovery while improving performance over time. Active recovery days are usually 20 to 60 minutes in duration. The recovery session can consist of light cardio, stretching, recovery techniques, and corrective/pre-hab exercises. It will provide a mental boost to maximize full training days. This will decrease the “burn out” effect in which you become tired, weak, and lose the desire to train. It’s impossible to train everyday for a long period of time without running into complications. The body needs to recharge and heal itself from the demands of training, life, and other stresses. Recovery days can flush out toxins from the body and restore tissues in the body.  

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Self-Myofascial Release & Foam Roll

Jan 30, 2019 2:00:00 PM / by Neal Maddox posted in Prehab and Rehab

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Self-Myofascial Release (SMR) should be a methodically planned process with a purpose. Going in without a plan or targeting areas of the body that are not tight is a waste of time. I’ve experienced great success incorporating SMR techniques in my warm-up. This video highlights the SMR techniques that have worked, helping me to compete at a high level, release muscle tension and pain, and win the CrossFit Games. Hopefully, this video gives you more ideas, warm ups, and recovery techniques.

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Rotator Cuff Workout for Strength and Injury Prevention

Dec 27, 2018 4:39:00 PM / by Neal Maddox posted in Prehab and Rehab

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There are four muscles that make up the rotator cuff: Supraspinatus, Infraspinatus, Teres Minor, and Subscapularis. These four muscles help lift the arm and rotate it away from the body by rotating the head of the shoulder when lifting the arm. The rotator cuff also acts as a dynamic stabilizer while lifting arms away from the body.

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Importance of Active Recovery

Nov 7, 2018 11:30:00 AM / by Neal Maddox posted in Prehab and Rehab, Healthy Lifestyle

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Active Recovery Workout:

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Static Stretching vs. Dynamic Stretching

Jan 30, 2018 4:33:00 PM / by Neal Maddox posted in Workout Prep, Prehab and Rehab

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Stretching is an important part of any exercise program to maintain and improve mobility. There are different types of stretching techniques and it is important to understand the purpose of each type of stretch. Dynamic stretching refers to taking your body through a repetitive range of motion, while static stretching refers to holding your body in a fixed position for a fixed duration. When used properly, both dynamic and static stretching can be beneficial components of your fitness routines.

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