New at CrossFit KoP: Crossover Symmetry

Crossover Symmetry is a rotator cuff and scapular strengthening system.  The program is engineered to facilitate safe and efficient shoulder mechanics in order to reduce the risk of injury and improve performance.

Poor shoulder mechanics are way more common then we would like them to be. Our modern lives, sitting at desks, spending most of our days immobile have caused many of us to have less than optimal posture, leading to positing, movement, strength and control issues in the shoulder complex.  These issues often lead to shoulder pain; sometimes injury and most commonly “shoulder impingement” (that nagging ache right in the front of your shoulder).  Mobility work to loosen the tight areas of the shoulder is important, but only one piece of the solution.  We must also strengthen the muscles that hold the shoulders in the proper position to maintain the increased mobility we have created.  

Developing the stabilizing muscles is also important in the CrossFit athlete because although they typically have highly developed upper trapezious, levitor scapulae, deltoids and rhomboids as a result of the common shrug motion, they are only a few of the 17 muscles that have attachment to the scapula and play a limited role in stability.  By improving the function of the scapular stabilizers and rotator cuff, the shoulders are more balanced, mechanics are optimized and excessive motion is reduced.  These improvements reduce the risk of injury and increasing efficiency in WODs as well as weight in max lifts. 

Although almost anyone would benefit from the system, those that would benefit most from using it would be those with poor posture, those with difficulty maintaining good positions overhead, those with difficulty maintaining tension in their upper back during lifts, those with shoulder pain (you should seek the advice if a doctor first) and those who generally feel unstable or weak in overhead lifts and shoulder intensive gymnastics movements.

The system is can be used pre workout or post workout and only takes a few minutes.  Pre workout the system can be used to activate the muscles in the shoulder system to set you up for better movement during your workout. Post Workout the system can be used for recovery, decreasing the amount muscle soreness in the 24-48 hours after the workout.   Also the system can be used post workout up to 3x a week as an accessory strength workout for the scapular stabilizers, perfect for those wishing to improve posture and shoulder positioning mechanics. 

You can find Crossover Symmetry in between the climbing walls in the far right hand corner of the gym.  The resistance cords and exercise chart are hanging near the jump ropes. 

If you would like to know more about Crossover Symmetry you can check out gocrossover.com, read this PDF https://drive.google.com/file/d/0B_APrn__a4BPQkxhUkJhcTlmRnc/view?usp=sharing) and come to one of the following mini clinics with coach Steph.   If you cannot make one of these times, scheduled a time with Steph.

Tuesday, March 3rd @ 5:30pm6:15pm7:15pm
Wednesday, March 4th @ 7:00am10:30am, 12pm

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