Activation: Crossover Symmetry // Be Better On Purpose #13

Mayhem Online Programming: Move Better! We are going to move onto shoulder health and shoulder pain. A proper warm up for the shoulder girdle is going to help us get blood flow to the area and drive in good movement patterns. Crossover Symmetry is the best shoulder tool for warming up and cooling down I have ever found. I do this almost everyday that I go to the gym. We will cover the Activation protocol here. Quick takeaways from the video and common mistakes I see people make when they try the bands out on their own. 1. Cross them over. I know it says it on there but sometimes we miss the obvious. 2. Pull the shoulder blades back and down. We are constantly rounded and forward. That can lead to a lot of anterior shoulder pain and/or upper back pain. Get into this good position before each rep. This is big for warming up for overhead movements and any movement needing thoracic extension. 3. Try the breath cycle on the 2 second hold. Breathing in these positions helps us be more comfortable with them and can translate to staying in these positions longer after leaving the gym. Background Information on Jake: Jake got his undergraduate and master’s degree at Tennessee Tech University in the Exercise Science Department, and is currently at Tennessee State University finishing his final year in the Doctorate of Physical Therapy program. After starting CrossFit in 2012 at Tech’s Athletic Performance Center, he has worked out with and stayed connected to the Mayhem crew ever since.