A few weeks ago, I wrote about strategies to improve shoulder health. One of the tools that I suggested to address cranky shoulder syndrome was "Crossover Symmetry," which is commonly utilized by Major League Baseball to keep million dollar assets on the field. You're in luck, because you can use it too... to keep YOU in the gym. Even if you aren’t experiencing any shoulder pain, a few minutes of Crossover Symmetry throughout the week is like taking out an insurance policy for your shoulders. You’ll never know if there is a problem, until its too late. There are countless variations of exercises that can be performed (showcased on the diagrams provided), but I wanted to highlight a few of my favorites.
The first one (shown in pictures below) is often called "90-90." The name is derived from the 2 key positions that you will see shortly. When setting up the attachment points, both knee and shoulder height are fine (its best to use the lightest resistance band provided). Having too much resistance will cause the smaller, less active muscle groups to NOT contribute to the movement.
1. Begin with arms fully extended at shoulder height and shoulders pushed forward.
2. The exercise is initiated by pinching the shoulder blades together to activate some of the targeted muscles.
3. Pull your elbows out to your side. Elbows should express a 90 degree angle.
4. Finish the movement by rotating arms until hands are at 90 degrees, all while keeping elbows pulled back.
For this exercise, set the attachment point to shoulder height. Unlike some of the other movements, you can use the heavier resistance bands for this one. Maintain an athletic stance and straight arms throughout.
1. Start with your hands straight out in front of you, and pin your shoulders down to engage your lats before initiating the movement.
2. Finish with arms locked out, directly by your hips.
For this one, set the attachment point at knee level. Again, maintain an athletic stance and straight arms throughout the exercise. Slowly raise your hands to a “Y” position. In the picture below, you can see that her hands are at a width similar to a Snatch grip, but that really isn’t important. There is no width that is better or worse in comparison, only different. I encourage you to mix it up and hit different positions.
If you have any questions on these movements, ask any one of our coaches to help you out!