#Crossover symmetry 30 day shoulder fix full#
#Crossover symmetry 30 day shoulder fix free#

PUSH PERFORMANCE: You are back in the pool unrestricted. Now with more intensity, taking it up a notch to match the intensity you will feel in the pool. So give it another week before putting your foot on the gas.įIX THE BREAKDOWN: The accessory work continues to push strength of the scap and shoulder stabilizers. GET AHEAD OF THE PAIN: Restrictions are now removed, swim any stroke you like, but limit volume. This means a dynamic program requiring stability to the point of fatigue. The goal here is to apply the skills of week 2, but not fatigue the shoulder.įIX THE BREAKDOWN: The accessory work should also move up a notch and focus on building strength.

#Crossover symmetry 30 day shoulder fix full#

Full strokes are now ok, but with fast intervals and long recoveries. GET AHEAD OF THE PAIN: You should be feeling good, but it’s important to stay cautious. Slow movements improve blood flow and promote tendon health around the shoulder. Also, continue dryland work to maintain your training intensity.įIX THE BREAKDOWN: The accessory work this week moves into eccentrics. This is not the swimming you’re used to, but working on balance and rotation goes a long way. GET AHEAD OF THE PAIN: Get back in the pool with drills light on the shoulder. Additionally, facilitate the smaller stabilizers with light resistance focused on technique

Despite shoulder laxity, the scap stabilizers are tight as a natural reaction to fight shoulder pain. Maintain training intensity, by upping dryland training focusing on legs, core & endurance.įIX THE BREAKDOWN: Focus on mobility work. GET AHEAD OF THE PAIN: Stay out of the pool and stick with dryland training. The strong foundation you developed in Step 1 and 2 pay off big time, because the large muscles of your shoulders are freed up to generate power.Ĭrossover Symmetry has a 30 Day Shoulder Program for Swimmers designed around these 3 steps and taking less than 5 minutes per day. This is where stroke assessment, swim volume, training aids, and other tools generate maximum gains.

#Crossover symmetry 30 day shoulder fix free#

Now pain free and moving properly, it’s time to push performance. A strong rotator cuff controls shoulder position and maximizes the advantages that loose shoulders provide without causing pain. But looseness without control leads to shoulder pain. Rotator Cuff Strength- Swimmers are known to have loose shoulders. A poor foundation places excessive load on the smaller muscles of the shoulder.Ĭoordination- Training the body to move better with muscles that fire in sync can be the key to eliminating pain and producing a more powerful stroke. Scapula Stability- The scapula forms the foundation for the shoulder joint. The brain is open to change when it’s not trying to protect itself. Removing pain provides a blank slate to change how you move. Fix the Breakdownįixing the breakdown with corrective movement is critical to solve your shoulder problem. This allows your inflamed shoulder to calm down and to start healing.

Save your stroke and come back faster by stopping swimming for a week or two.

Subconsciously when you’re in pain, your shoulder muscles turn off and your stroke mechanics change to avoid the irritation.Ĭontinuing to swim while in pain may actually be making you slower as you train your body to compensate and move poorly. Nagging shoulder pain is wrecking your mechanics.

A proven plan that has worked with swimmers of all levels includes these 3 steps: 1. But with the right tools and plan, you can strike back. Shoulder pain is beating up too many swimmers.

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