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Need to gain flexibility in upper back
Posted on 7/5/17 at 7:32 am
Posted on 7/5/17 at 7:32 am
So I started Crossfit...
And the first immediate thing I noticed is that I have zero flexibility in my upper back for things like overhead squats
Any recommendations for stretches/movements to help with this?
As of right now I'm just doing bar weight to get the movements down. Is that the best thing to do until I get more comfortable?
And the first immediate thing I noticed is that I have zero flexibility in my upper back for things like overhead squats
Any recommendations for stretches/movements to help with this?
As of right now I'm just doing bar weight to get the movements down. Is that the best thing to do until I get more comfortable?
Posted on 7/5/17 at 7:41 am to Salmon
Squat therapy. YouTube it. I had the same problem. Hip and ankle mobility helps as well. I do Romwod everyday. It's a 20 min yoga stretch session. Don't get frustrated. Mobility improvements come in the form of millimeters. Welcome to the club
And YES, do not add weight until your technique is correct. Easiest way to get hurt.
And YES, do not add weight until your technique is correct. Easiest way to get hurt.
This post was edited on 7/5/17 at 7:43 am
Posted on 7/5/17 at 8:05 am to PerceivedReality
quote:
do not add weight until your technique is correct. Easiest way to get hurt.
I can't even count how many times I hurt my back and/or shoulders the first couple of years I began working out regularly due to going up on dumbbells too quickly while doing YouTube videos. This is GREAT advice.
Posted on 7/5/17 at 8:29 am to Salmon
YouTube "t spine mobility."
Also, work your ankles and shoulders. All that ties into OHS. Use a broom stick until able to handle weight.
Also, work your ankles and shoulders. All that ties into OHS. Use a broom stick until able to handle weight.
Posted on 7/5/17 at 8:36 am to Salmon
Foam roll
10 straight passes up and down
10 leaning left focusing on upper lat
10 leaning right upper lat
10 with arms crossed across chest
10 with arms overhead in snatch position
Do 2-3x
10 straight passes up and down
10 leaning left focusing on upper lat
10 leaning right upper lat
10 with arms crossed across chest
10 with arms overhead in snatch position
Do 2-3x
Posted on 7/5/17 at 9:25 am to Salmon
quote:
And the first immediate thing I noticed is that I have zero flexibility in my upper back for things like overhead squats
crossover symmetry
this was the most important tool that helped me with snatch and overhead lifting bc my shoulder mobility was bad. if your gym doesnt have it, use regular bands to simulate the product.
Posted on 7/5/17 at 9:57 am to jeff5891
thanks guys
my wife has a yoga wheel that I have been using for lower back stretching, but didn't really know what to do with upper back
my wife has a yoga wheel that I have been using for lower back stretching, but didn't really know what to do with upper back
Posted on 7/5/17 at 11:09 am to Salmon
Well first you need to decide if it is an impingement or you have tight muscles. Sometimes stretching does nothing for flexibility. For example, I thought I had tight hamstrings all of my life until I got pointed out that I have a pelvic tilt. Well the pelvic tilt prestretches the hamstring and reduces mobility due to having no room in the front to raise my leg.
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