What is this?
Hey guys. Welcome. So this is Crossover Symmetry. It is an amazing system for strengthening and rehabilitating shoulders, short of a full orthopedic consultation, MRI, everything else, this solves a great deal of people's shoulder problems. So we see Dr. Claire and I are frequently adjusting people's shoulders when they have pain. We still can definitely adjust your shoulders, but this is a great way to be able to strengthen and rehabilitate and organize the way your shoulders move and your shoulder, head, and neck posture. So this is called Crossover Symmetry. So when you come and do this, you're gonna be referring to this chart right here. So I'm gonna be looking at that as I go, though I have these memorized. I have an injury right now in my shoulder, and I'm working a lot through that, injured my neck and my shoulder skiing.
So these work like this. So if you look at the top here, this is your guide for how you do it. You don't have to memorize any of it. But so this, the first set of exercises is gonna be at eye level. This is eye level right here. So we're gonna take our cords and put them right about eye level. It doesn't have to be exact, just anywhere close is pretty good, but we do want the left, the same height as the right. So and then we're gonna pick, this says cord H or L so heavy or light. So this first exercise is heavy. We don't have the red bands here. They're the heaviest ones, but we're gonna use this for now as a heavy, so we're gonna do the crossover row. So the key is the crossover. So these cords, they cross over from one another. So that's one of the really key points to this. My son Bow is doing these for a long time. He didn't realize they were supposed to cross, which is still useful, but having them cross over is really good.
So we're gonna do a crossover row, which means first thing we want is an athletic stance. We want some contraction in our belly, suck your belly button into your spine. Squeeze your glutes just about 20% and have a real athletic stance with your shoulders back, head looking straight forward. I may be looking at the camera, but you do not want to turn your head under any sort of load. So you want your head going forward in the beginning. So athletic stance lock down my glutes and my abs, raise my elbows to shoulder height, and this is the row. So I'm gonna row back, pull back, pinch my shoulder blades together real tight, hold for five seconds and release. So it says eight reps. So I'm gonna do just five of them here for now for the video, two, four, five seconds. That's not a full five seconds, but you need to do a full five seconds, but you don't have to watch me do it every time.
Release all the way shoulder blades, pinch back like you're trying to pinch a pencil between your shoulder blades and retract and then pull back. Not sure if that was four or five, but you get the idea. So that's the first one. So the second one is reverse fly. Still at eye level, but this is a low weight. So I'm gonna select a lower weight right now. So this one's seven, this one's three, and I'm just gonna do the seven for this. So a fly means your arms are gonna stay locked out. You're gonna stand... Make sure you're in the middle for this. Your arms are gonna stay locked out and you're just gonna row backwards, just like this, hold and pinch those shoulder blades together again and release arms staying wide out, shoulders back, hold, hold, hold, pinch them back and release. I'm gonna do four.
So pinching back and release. Okay? Did three or whatever, you get it. So the next one is a high cord, high strength cord. So we're gonna go back to the yellow one. And this is a crossover pull down. So we're gonna cross these over, just like this and the pull down is just gonna be in an X pattern, same athletic stance, glutes contracted, belly button sucked back to the spine, and then we're gonna pull down like this, retract our shoulders. I'm gonna do three. Keep your head back. Don't let your head drift forward as I tend to. Head back, two, pinch those shoulder blades back together.And one more, three. Okay. So now we're gonna move this to knee level. So we're gonna move this carabiner down. There's really only one option unless you're Shaquille O'Neal and it's this hook right there. Okay. Now we're down at knee level. So this is the low level one. This is a crossover at 90-90. So we're gonna do the purple one for this. So we're gonna keep that same athletic stance. Our arms are gonna come like this and then retract like that. Hold five seconds, retract this and then come back down. So same thing. Bring our arms up like this, shoulder blades back, pinching them back and retract. And one more, and retract. Okay?
Now these next two are facing away from the wall. This is called scaption. That's just a definition of the way our scapulas move during this. So we're gonna make sure you can actually use the mirror across the way the window reflects to make sure you're in the middle. So again that athletic stance, you're gonna row up like this, shoulders all the way up, hold like that, still pinch your shoulder blades back and retract. I'm gonna do just two. Bring your shoulders up, just like this and retract. Very good. The next one is incline plus. So same type of motion, except this is actually the heavy one here. In case you forget this said light light. Those first two are light. This is H, that means heavy. So we're gonna get the heavier cord here. This is the yellow one, and these have numbers on them.
So you can tell, you don't have to memorize it. So this is called the incline plus. So we don't wanna cross them over and roll them around. So, good. So just like this, make sure you're standing in the middle. So you're gonna retract your shoulders all the way, then press all the way out. Push your shoulder blades back, increase that curb in your mid back and then relax and push all the way out and relax. Then we're gonna walk back to the wall to release these. This last one is a light. Again, this is our last exercise still down at the knees and it's the light cord. So we're gonna step up away from the wall a bit again, to where with any of these, you want there to be a decent tension on the cord, but not so much tension that it's hard to move. So this is called the victory.
So your arms raised like Jeremy, arms raised in a V, just like this, arms back, just like that really retract those scapulas and then rest it back down. And really retract the scapulas and rest it back down, holding for five seconds each. Okay? Of course, if you have any questions, ask us, we're here for you, but this is an amazing way to rehabilitate your shoulders. So thanks for watching and have a great time rehabbing your shoulders.