Bullet Proofing Your Shoulders For CF and the Game of Life

In general, sports are not great for shoulder health. Throwing a hundred pitches as hard as you can is not great for your shoulder. Swimming thousands of repetitive strokes is not great for your shoulders. And a 15 minute AMRAP of 25 wall balls, 15 thrusters and 5 muscle ups isn’t great for your shoulders either. Does this mean you should stop competing in your sport? Absolutely not! You need to do something to prepare your shoulders for your sport. You need to get SCAPJACKED!

You are not going to reduce the pain in your shoulders by simply continuing to compete in your sport; without addressing the underlying issue. To permanently fix your shoulders you need to address the problem, not mask the symptoms with pain killers and tape. While these are great modalities, the pain will return unless you fix the dysfunction and restore the balance to your shoulder. This can only be done by activating and strengthening the dynamic stabilizers of the shoulder complex, which is exactly what the Crossover Symmetry H.I.I.T system is designed to do.

CROSSOVER SYMMETRY H.I.I.T SYSTEM

The Crossover Symmetry H.I.I.T (High Intensity Interval Training) System was engineered and developed by top sports physical therapy experts, athletes, and coaches. The goal of this system is to facilitate safe and efficient shoulder mechanics, reduce the risk of shoulder injury, and improve overhead performance. The H.I.I.T system addresses the specific needs, time constraints, and demands of the CrossFit athlete by combining the three phases of the Crossover Symmetry System (Activation, Recovery, and Plyometric), along with IRON SCAP, the high intensity scapular strengthening program. The Crossover Symmetry H.I.I.T system is currently being used by athletes and coaches all over the world to prevent shoulder injury and to achieve peak performance.

Let's take a look at the four protocols available to users of the H.I.I.T system. Once we understand how and why we would want to start using this system on a daily basis, we can put it into play in order to bulletproof our shoulders. 

ACTIVATION PHASE

The Activation program is the most important phase of the H.I.I.T System and should be used prior to any workout. It is a non-fatiguing dynamic shoulder warm up, designed to activate the essential structures of the shoulder complex. The Activation program will improve neuromuscular firing and increase blood flow to targeted muscles. Do not skimp on your warm-up, this is the most important part of any routine. It sets the tone for the day's workout and ensures you will have the best experience possible.

RECOVERY PHASE

The Recovery phase should be utilized post WOD with athletes whose shoulders give them persistent problems. It is also very effective following heavy workloads or the last event of a multi-day competition. The Recovery phase utilizes eccentric, or negative muscle contractions, which have been shown to be beneficial when treating chronic overuse injuries. The Recovery phase increases targeted blood flow to tendons and muscles to speed up the body’s healing processes. Always spare yourself five minutes after the workout to allow your body a chance to wind own to its resting state. This is also a good time to put yourself back together so to speak.

PLYOMETRIC PHASE

In the Plyometric phase, the athlete will perform five high speed plyometrics (oscillations) at the end or mid-range of the exercise. The plyometric program employs the principles of rhythmic stabilization in functional movement patterns that have been used for decades by the top sports medicine professionals in the world. By applying rapid alternating movements, the neuromuscular control required for timing, efficiency, and stability during high speed dynamic movements is enhanced. In other words, get ready to lift heavy by prepping the structures that you will rely on to move large loads over long distances quickly.

IRON SCAP

IRON SCAP is the true strengthening phase of the HIIT System. It is an intense workout targeting the key scapular stabilizers that work as a force couple to balance and promote upward rotation of the scapula. IRON SCAP is an extremely effective program for strengthening the scapular stabilizers, which will improve posture, scapula positioning/rotator cuff function and energy transfer throughout the kinetic chain.

SHOULDER PAIN MANAGEMENT

The Crossover Symmetry H.I.I.T System will help most athletes who are experiencing symptoms of shoulder impingement and will restore them back to pain free training in as little as 3 weeks. The system is used by hundreds of rehab clinics as the recommended take home program for shoulder patients, effectively bridging the gap between clinical rehab and sports performance.

Steps for Eliminating Shoulder Pain

1)  Look over the training card and discuss details with a coach. A coach will take you through the proper technique of each exercise the first time. Try to complete one set of the Activation phase with proper technique.

2)  If you experience pain in any of the exercises, use the modified exercise technique for that exercise, which your coach will demonstrate.

3)  If you are still painful when using the modified technique you should visit a medical professional with shoulder expertise for a thorough examination.

4)  If you are able to complete the Activation phase with proper technique or by using the modified exercise program, then you are on your way to becoming SCAPJACKED and having pain free shoulders.

INJURY PREVENTION AND CROSSOVER SYMMETRY

Shoulder impingement is the primary cause of shoulder pain in CrossFit athletes. Shoulder Impingement occurs when tendons and tissues become pinched in the narrow passage way between the acromion (roof of the joint) and the humeral head (the ball of the upper arm bone), called the subacromial space. Shoulder impingement often causes pain in the shoulder that can radiate down the arm, tightness in the back of the shoulder, a poping sensation, and/or weakness. The shoulder may still be able to perform athletically, however, with symptoms and not optimally. If the condition is not corrected, shoulder impingement can lead to chronic inflammation, fraying, and tearing of structures in the shoulder complex.

What can cause shoulder impingement?

Shoulder impingement is caused by any condition that further narrows the subacromial space. The following are common issues that may lead to shoulder impingement.

ROTATOR CUFF WEAKNESS/FATIGUE

The primary function of the rotator cuff is to keep the ball of the humerus in the shoulder socket throughout a full range of motion. If the rotator cuff is weak or fatigued, the humeral head tends to move upwards excessively and closes off the subacromial space. The WOD listed above would undoubtedly fatigue the rotator cuff and reduce its ability to perform the primary function of keeping the ball centered in the socket. Crossover Symmetry will improve the muscular endurance of these stabilizing muscles to help athletes withstand demanding workouts with repetitive overhead movements.

DELTOID DOMINANCE VS. ROTATOR CUFF

The deltoid is the primary muscle involved when elevating the arm overhead. The deltoid moves the ball upward in the socket during arm elevation, which must be balanced by the opposing pull of the rotator cuff muscles (See image below). If the pull of the deltoid vs. rotator cuff are not balanced, the ball will move upward in the socket, further narrowing the subacromial space. CrossFit style training places a huge emphasis on deltoid strength through an abundance of dynamic overhead movements such as the push press, hand stand push-ups and Olympic lifting. The nature of this training develops the deltoid to a greater degree than the rotator cuff resulting in a muscular imbalance that may lead to shoulder impingement issues.

FORWARD SHOULDER POSTURE

Poor shoulder posture from a lifestyle with the shoulders rounded forward (e.g. driving, sitting at a desk, texting, ect.) results in a combination of tight chest muscles, weak upper back muscles, and poor thoracic spine mobility. This creates a dysfunctional position which alters the proper movement of the scapula and has been shown to cause a reduction in the subacromial space during overhead motions, resulting in shoulder impingement.

SCAPULAR MUSCLE IMBALANCE

Scapular Dyskinesis describes poor movement of the scapula often due to muscular imbalances of the upper back. The upper trapezius, lower trapezius and serratus anterior muscles work together to rotate the scapula upwards allowing the arm to move overhead (See image below). Much like a tripod, the three legs work together to form a stable platform; however, when one of the legs is off balance, the stability of the base is compromised. CrossFit athletes often have strong upper traps compared to their lower traps, resulting in limitations in the ability to upwardly rotate the scapula when going overhead. Recent research has shown an increased risk for shoulder injury when the upper trap is significantly stronger than the lower trap.

OVERHEAD PERFORMANCE AND CROSSOVER SYMMETRY

Shoulder pain clearly has a direct correlation with performance, and once your shoulder impingement and resulting pain subside, your performance will undoubtedly improve.  However, the Crossover Symmetry H.I.I.T system does even more for improving performance by providing a stable platform for overhead movements. How does Crossover Symmetry Improve Performance?

STRENGTHEN THE SCAPULAR STABILIZERS

The muscles that stabilize the scapula form a critical foundation for supporting weight overhead. Unlike a house where the foundation is fixed in cement, the scapula foundation moves in three dimensions, like a gyroscope, changing the orientation of the socket to follow the movement of the arm. When raising your arm fully over your head, 2/3 of the motion occurs at the shoulder and 1/3 occurs at the scapula (see image below). As the scapula is moving in sync with the arm, it needs to remain a stable base of support to efficiently transfer energy from the body into the arms. Without a strong scapular foundation, energy transfer will be lost due to inefficient and excessive scapular motion decreasing performance potential.

30 Days to Bulletproof Shoulders:

• Week 1 & 2: Activation pre-WOD and every other day Recovery post-WOD
• Week 3: Activation pre-WOD and every other day IRON SCAP post-WOD
• Week 4: Activation pre-WOD and alternate IRON SCAP and Plyometric post-WOD

Follow normal daily Crossover Symmetry programming after the 30 Day to Bulletproof Shoulders is complete.