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CrossFit Rehab – Z-Health by Frederik Boesen, owner CrossFit PaideiaGym, Denmark

How long have you been a therapist and what methods do you use? 

I have been working with joint mobility for 2 years now. The techniques I use are primarily founded in Z-Health, Functional Movement Screen (FMS), and Curcular Strength Training (CST).

How do your methods work?

The methods are primarily focused on the nervous system. The nervous system controls the body and is the most plastic and fastest system. By focusing treatment on the joints which have the highest nerve concentration, you effectively re-educate the brain, “map” of the body, which in essence, is the “software” that runs all of your movement programs. The smarter your nervous system is, the better you move!

Your nervous system perceives excessively complicated or difficult movements as a threat to your body and responds by ‘shutting down’ components of your nervous system. Your brain tells your body to decrease flexibility and/or muscle strength without you even knowing it.

Imagine driving in your car with the handbrake on. Not only will your car never reach top-speed it wont last very long either – the exact same is true for your body!

What are the most typical CrossFit-related problems that you encounter?

I often encounter people with shoulder and hip pains related to poor movement patterns or limited flexibility. Shoulders are complex joints and hips are used in almost all CrossFit movements. High-rep exercises performed at high intensity place a lot of stress on your joints. As the stress builds over time the risk of more serious and longer-term injuries increases. Unfortunately, something a lot of crossfitters have first-hand experience with! Almost all ‘functional movements’ are multi-joint exercises and a mobility/movement issue in one of them will most certainly affect the whole movement. – Not to mention your PR!

Can you help Crossfitters perform better in workouts?

Definitely! Correcting a restriction in your hip or alleviating pain in your shoulder will make sure you get you that last rep!

The techniques I use also take bone rhythm (the simultaneous motion of both ends of any given bone) and eye position into consideration. Things most people are not aware of but which can have a huge impact on performance.

How do your therapy sessions work?

During initial consultations I work with clients to identify their specific issues or needs. I then introduce the client to the appropriate mobility drills to help address the problem(s). The great thing about many of the techniques I use is that people can do them by themselves on a daily basis. Performing the exercises daily increases joint mobility and actively stimulates nerve endings, which is a must if you want to perform at your full potential in life as well as in sports.

When and why should CrossFitters use your methods?

Every day. Before, after or even during workouts. Many of the exercises only take a few seconds to perform, so you can even do them while waiting for your next set!

In general I recommend that they continue until there is no pain or mobility issues. However, like they say, “prevention is the best medicine”. Building the mobility exercises into your daily warm-up would be a great idea

Anything else you would like to add?

Get under the bar and make it goddamn happen!

Contact Frederik

Njalsgade 17 a
Bygning 2
2300 Copenhagen, Denmark

Tel : 6177 8489
Email :

Z-Health R & I Phase
CST instructor
FMS Functional Movement Screen
Landes schilehrer – Snowsports Academy
CrossFit Level 2
CrossFit Oly cert

Vote for your favorite WOD for the FIT AS FU*K CrossFit Challenge 25. September in Denmark here