MOTHERFUCKER HOW DO I FIX THIS, IT'S BEEN HAPPENING FOR YEARS ON BOTH SIDES OF THE SPINE RIGHT NEXT TO MY SHOULDER BLADES
>>76737286and remember to retract your shoulders, basically doing anything lol :D bench dip ohp lat pulldowns squats - u name it :D
>>76737286This happened to me because I would release the chest supported row to it's resting position with one arm. I was causing tears. I did it because I didn't want to stand up and bend my back forward like a shrimp to put it back with both hands.What fixed it was not working out for 3 years.
>>76737294when I woke up today I did not think I was gonna say this, but this bot is actually right.scapular retraction and depression during pull ups would be good technique, I didn't do that at first and got horrible pain in that region, because the traps get recruited and got hurt, in my case it hurt when I tilted my head backwards the most.fixed pull up technique, pain went away.
>>76737286https://youtu.be/9K9lTOQ8uEM?si=pLXuSs5GeoW3aaOP&t=429
>>76737286Do these exercises: https://www.youtube.com/watch?v=5X-T6hyynCYhttps://www.youtube.com/watch?v=pjuaq6lWrB8www.youtube.com/watch?v=O0l7iRMUKogWith some movements, imagine your spine is like an elastic band and when you stretch out your arms, you are stretching that elastic band with them. With some movements, where you're kind of "punching", imagine you are aiming for the very end of the universe in whichever direction you are punching. You are not stopping your punch, you are not "aiming" for a spot on the wall, you are punching your arm into infinity.
Im deadly serious. take a meat tenderiser hand beat the affected spot everyday with the flat side. You most likely have a bunch of scar tissue that needs to be broken up in there.
>>76737384>scar tissueWhy would you have that in there?
>>76737308it was 100% sarcasm bot :D >>76737535
>>76737286you don't stretch enough.no you don't stretch enough.you seriously don't stretch enough.stop falling for memes.stretching is a requirement, it's not optional.takes 9 months in all case studies for complete tendon modulation and that's with a dedicated stretching regiment you take seriously.Should also be up taking magnesium, vitamin c, and collagen.
>>76737549stretching is always retarded bot yes always, yes without exceptions - tugging on injured muscle that is passive is fucking imbecilic the muscle is tight cause it's injured and u're tugging on it - it won't make it any better lolstop fucking yourself up in the first place: >>76730056>>76737294
>>76737384lol how do people still fall for this shit. Massage a scar on your arm every day for five years and see if it goes away
>>76737564wrong bot :Dwe actually want to stretch as the stem cell is only activated with ToT. No amount of weight lifting can outpace the necessity of time spent with tension on the tendon length and insertion.Which allows the stem cell to know to apply a glycine, proline, or hydroxyproline molecule.Increasing elasticity or density as needed.Stop pretending to be me bot.I am very very gay. :D
>>76737537>sarcasm botI think we should call it "bizarro bot"a lot more catchy desu
>>76737358I'm not OP, but another anon with a similar issue to OP.From what I can see, I believe this will help me as well. Thanks for the advice, anon.
>>76737286>upper back painYou mean youre arching a lot? Just do wide weighted dips get some squat stands or a 90 degree railing and some backpacks peasant. Non flatback reps are gonna fuck your spine you gotta push through and past to hit inner and upper chest yeah youre welcome that shit took me years.
>>76737628Im not gonna lie upper abs beefing and strict overhead pressing on a fkat bench is gonna get your core to where arching is more comfortable too. You kinda want to start your lifting week with heavy bench and even do it midway through if bulking and youll see why back work builds a stronger bench.
Get a foam roller. you see the upper back image?Instead of putting your hands behind your head, cross your arms in front of you, tuck your chin down to your chest, and exhale while you SLOWLY roll down from your rear delts to your traps and middle back, You should feel a pop and immediate relief. Also, try to keep your head up. If you walk a lot with your head down or look down at your phone, you’re actually putting a lot of strain on your upper/mid traps.
>>76737286Because you use your back to bench good job youre way better at humping the weight, go ahead try to flatback the same weight chest is a downwards movement and your front delts arents as strong as you thought front raising a dumbbell inside.
I haven't been to the gym in 4 months and I randomly started getting bad pain in this area on the right side.
Mine started in 2016 after getting bodied while jumping for a rebound in basketball. Still afflicts sometimes
>>76737286This year I did a contest with my buddy. 1 additional pullup each day (such that at the 100th day of the year we did 100 pullups).Aside from some DOMS pain on the week of 30-40 and 70-80 reps, my back and shoulders feel healthier than ever before. Better ROM, great rotator cuff stability, bis popping, hoes mirin. In short, pullups (pronated grip or gtfo this is for your back)
>>76737286Get a hard and very pointy foam/massage roller. Go hard on that faggot, preferably against the wall, the roller should be vertical so your motion against the wall is really narrow. Try to slowly change your level as you roll on it.If you are too dumb to follow these instructions then you deserve eternal pain from it.Also do cable rows or variations of pic related. Those used to happen to me as well and it stopped when I started doing these ring rows.
>>76737286BACK.POD.
weed fixed by back because it made it easier to stretch deeply and decompress my spine. the mind-body connection is much better high. it's like your body knows how to realign itself naturally
I recommend this stretching technic :1. Stand up, straight, comfortable2. both hands behind your head3. chin to chest4. curve the back between 45° ~ 35°5. slightly turn your head to the right and left and push your head to the chin at the same time, I think you can target the restrained muscle like this6. if it works, do it morning, noon, before bed during 1 - 2 weeksstretch all your body everyday too
>>76737286This started happening to me after Zercher squats
>>76737286maybe your issue is inflexible thoracic spine?i bave this issue and still struggle with it but this helped some. i looked up thoracic movility exercises on youtube and they helped too. it needs to arch AND rotate. https://www.youtube.com/watch?v=VDkX9lzo3E4
>>76737574you realize ofcourse you're in fact replying to the bot, right?
>stretching and foam rollingall memestrain your neck and upper spine extension directly
Once or twice a year this muscle seizes up on one side and makes me feel like shit for a few days. Whatever triggers it always happens when I'm warming up or when I'm asleep. Really annoying.
>>76737358prove this works or fuck off niggerquit shilling garbage
>>76737549At best, (static) stretches do nothing, and at worst, they increase injury risk.It's a waste of time.Isometrics and dynamic stretches are ok though.
>>76737286Let me guess, you live in burger land? A sports medicine doctor is your best bet.
>>76737286Anon has to to the streach where you get on your knees and put your hands out in front of you on the floor like you are praising a king or emperor. focus on your sholder blade and focus on flexing and tighting your muscles to realign your scapula. if done properly you will notice dramatic change next day. I've had the same problem.
>>76737286Oh I fixed this.How did I fix this?...Bros saying rollers and massagers are silly. They address the symptoms not the source. Look the solution is opposite of what you think. If I remember correctly it was caused by an OHP injury nagging me for 2 years.Sorry can't remember. Will let you know if it pops into my head. Keep bumping the thread if necessary.
does someone know a loaded exercise that specifically targets thoracic spinal muscles ?
If its the RhomboidNo, you can't stretch it away. You can lift it away, and THEN you can stretch it away.Its basically any movement where you pull towards the shoulder/breast, and then keep on going so you actually move the rhomboid. Such as seated cable row. single side row would also be good, if it was symmetrical
>>76737286I only get that pain when I fuck upLike bad form barbell rows and then OHP after so it goes way too stretched to contracted
I broke my left shoulder ACL and I get pains in my right shoulder lmao what the fuck
>>76737286When I was a hammer thrower I'd get pain there during indoor weight season. The trainer would grab one of those stainless steel massage tools, get it under my scapula and pull it away from my spine.
I used to have this on my left side severely, it would hurt so bad that if it was hurting at the time and I had to cough or sneeze, my body would stop my cough or sneeze from happening. What helped me was professional massage AND grabbing my left arm with my right at the wrist and pulling it hard across and away from my my body. I would also arch my back a little bit forward while doing it to increase the range as much as possible. Kind of like the classic cross body shoulder stretch but really yank on it hard and pull it away from the spine. That’s only my case, however, so be careful.
