How to loosen up upper back?

[KingGheedora]

During sparring, my trainers told me that my back is too stiff. When I throw a punch the side of my back on the same side as the hand I'm throwing should move more independently from the other half of my back.

I'm not quite sure of what stretches or what other things I could do to help with this. Any thoughts?

 

[NGC_604]

Sounds to me like you're just way too tense when sparring, as least that's how I'm interpreting it. Didn't your trainers have any advice for what you could do?

 

[KingGheedora]

They said to stretch, and one said to use a foam roller, but I've never done stretches for my back before so I was looking for suggestions on that.

I have really broad shoulders, so I have to squeeze my shoulders together & forward a little to get in guard position, so I am always a little tense. That's my reasoning for it, but I'm not sure if I am more tense than situation calls for. I wouldn't doubt it though. If I am, I'm not sure how to be looser. It's weird because I am am really flexible, one of the trainers at the gym said I'm the most flexible guy she's ever seen, yet I tend to have a tensed posture.

 

[Kipper]

If you weight train, try for a greater range of motion. Obviously, lower the weight substantially.

Otherwise, a few back stretches:

1.) Bridges (this can be especially difficult if you have very little flexibility in the back). Essentially what you do is you push off your hands and feet while lying on your back, arching it to stretch it out. place your feet together and try to straighten your legs in this position for an added stretch.
2.) On all fours, sit back on your feet and push your chest toward the ground, effectively keeping your upper torso taut and stretched. Lift your buttocks if you find yourself not getting enough of a stretch this way.
3.) Facing a wall, arch backward and "walk" with your hands down the wall until you feel a stretch. Once again, this requires a tremendous amount of shoulder/back flexibility.
4.) Clasp your hands behind your back and then bend over, driving your arms in arc toward the ceiling. You're essentially going to try and put your head between your legs.
5.) With one arm bent upward and the other bent in the other direction, attempt to touch them behind your back.

With all stretching, I hold for 30 seconds minimum and do two sets. Not a particularly big fan of dynamic stretching (i.e. bouncing). Static stretching all the way. I didn't meet a single gymnastic coach when I was younger that advocated that sort of stretching. According to dancers I've spoken to, many of the stretching movements performed in ballet dancing don't utilize the "bounce" approach, and I for one think it can be dangerous.

 

[BeauJangles]

Indian clubs. They're magic.

 

[SociallyChallenged]

Originally posted by: Kipper
With all stretching, I hold for 30 seconds minimum and do two sets. Not a particularly big fan of dynamic stretching (i.e. bouncing). Static stretching all the way. I didn't meet a single gymnastic coach when I was younger that advocated that sort of stretching. According to dancers I've spoken to, many of the stretching movements performed in ballet dancing don't utilize the "bounce" approach, and I for one think it can be dangerous.

Dynamic stretching is not typically a bouncing version of static stretches. There are many different dynamic stretches, usually involving a complete movement at a lower intensity to increase the metabolites in your muscle cells and allowing them to perform better. Who has taught bouncing, even? I've always been taught it's dangerous and promotes injury since you don't have the consistency to bounce the same each time.

Physical therapists utilize it for joint mobilizations, but that's because they're trained professionals. Static stretches are meant for after a workout, dynamic stretches beforehand. There's been research to show that static stretches can decrease strength and power levels before a workout due to the tearing and induction of hyperflexibility.

 

[conorvansmack]

Originally posted by: Kipper
With all stretching, I hold for 30 seconds minimum and do two sets. Not a particularly big fan of dynamic stretching (i.e. bouncing). Static stretching all the way. I didn't meet a single gymnastic coach when I was younger that advocated that sort of stretching. According to dancers I've spoken to, many of the stretching movements performed in ballet dancing don't utilize the "bounce" approach, and I for one think it can be dangerous.

I wouldn't be a big fan of any stretching that involves bouncing. Here's a link to an example of dynamic stretching. Please disregard the bouncing he does in his squat stretch, I figure he knows what he's doing.😛

SC is correct, dynamic stretching moves the muscles through a large range of motion.

 

[gramboh]

Get a foam roller and lie on it against your thorasic spine (upper back), roll top to bottom and then change the orientation of the roller and roll side to side. For me, a foam roller is too soft for my upper back so I use a travel roller (basically PVC pipe with a yoga mat glued on it), if you are really hardcore you can use a steel pipe. Another one I like is pass-thrus/dislocates with a broomstick/PVC pipe, mostly for shoulder mobilization but it helps with the upper back as well. Static stretching after you are warm is also good.

 

[Patt]

Some yoga poses might help ... downward dog is a simple one, and there are several others which can help to loosen up the upper back and/or shoulders.

 

[ericn]

If you're doing martial arts, might I suggest a good set of shoulder openers that come from my wushu teachers?

The first is called the eagle. You raise your arms and flap them like an eagle, but each time you come down, you bring the shoulderblades together to touch.

The other one is called pulling the bow. It's hard to describe, but it also mobilizes the shoulder blades and helps you learn to move them independently.

There are good videos showing the two exercises on my website:

Exercises for Rounded Shoulders Posture

 

[SociallyChallenged]

Originally posted by: ericn
If you're doing martial arts, might I suggest a good set of shoulder openers that come from my wushu teachers?

The first is called the eagle. You raise your arms and flap them like an eagle, but each time you come down, you bring the shoulderblades together to touch.

The other one is called pulling the bow. It's hard to describe, but it also mobilizes the shoulder blades and helps you learn to move them independently.

There are good videos showing the two exercises on my website:

Exercises for Rounded Shoulders Posture

Why are you pushing this website so hard? Posture can be fixed via main shoulder exercises and resistance training. These exercises may strengthen the rotator cuff muscles, but they are not going to be the cure-all for poor posture.

 

[ericn]

Strength training is important, but it is not the only thing. We tend to tighten up, especially in the shoulders, if we sit or stand for long periods of time. We need exercises that help us relieve tension and develop mobility in the joints. If he is sparring, as he indicated in the original post, he probably does some kind of upper body resistance training already. Just a guess.

He wants something to loosen up his upper back so that he can punch without rotating his whole back. These exercises are the best I know. I tend to hunch up when I punch a bag or spar. These exercises help me relax my shoulders down across my back, and teach you to move your shoulders independently from each other.