I'm repeatedly having pain in my upper back, to the right of my spine. It doesn't hurt during my lifts, but comes and goes throughout the day. Also there a spot under my armpit that's pretty sore.
What am I doing wrong bros? Is there a lift or stretch for this?
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Try facepulls 3x12 per week. Check Athlean X for form.
I do face pulls each week and I alternate them with rear delt raises + band pull aparts when I don't have access to a machine.
foam roll upper back and that spot when lying on your side
you can also try self massaging the sore spots
I haven't tried rolling it, but it's reoccurring so I figured I must be fricking something up unintentionally. I'll try rolling tonight.
better off using a massage ball against the wall. also try this
>stand with feet shoulder width apart
>arms hanging down to your side, except
>hold a weight in your right hand
>"roll" your shoulder in/towards your centre line so that the weight comes around pass your thigh and roughly centre line. hopefully you feel a stretch
>"curl" upper body down to continue the stretch
>"curl" lower back down if needed
i find this helps even if its just temporary. do you do overhead presses? do you do shrugs? do you do any shoulder prehab work?
>i find this helps even if its just temporary. do you do overhead presses? do you do shrugs? do you do any shoulder prehab work?
Yes, yes, no just some lightweight sets before my working sets.
I don't know if I ever stretch my chest properly. I'll look up how to do this.
cool man sounds good. consider your neck when overhead pressing i have found pain in this area is associated with neck strain. with prehab if you are not already consider doing these. just btw i don't know what they are called:
>lie on your front. do "overhead" press as you would vertically, except you are horizontal
>similar movement except do the "angel wing" motion
also consider t-spine mobility using a foam roller etc
Thanks bro, I appreciate the help.
Any other suggestions?
Yoga coupled with pranayama
I don't do Indian shit.
It's it really that high it is it lower? How about your pelvis, do you tilt yours forward?
Yeah it's pretty high up. I feel it when I go to tuck my shoulder blades down, like during bench press. My armpit is sore if I massage it at that height too. As for my pelvis I keep it neutral when standing. Tilt is dependent on the exercise.
Try stretching your chest more. Tight chest can pull on these muscles causing pain over the time from overuse.
It could also be a pinched nerve in the neck, I was in a similar spot. One test to try is doing a chin tuck and slowly look up, test is positive if there's neck pain
I have the exact same pain in those spots. The things I do to relieve the pain are chest press, flys, reverse flys, shrugs. Helps with the pain a lot.
Back raises with your hands behind your head also helps with the pain. Hope this helps.
resistance band pull aparts (20 reps palms up then 20 reps palms down)
resistance band external rotations on each arm
band face pulls
serratus pushups
dead hangs
wall angels
pick whichever ones feel the best and always do them before lifting
also try self massaging your upper back and shoulders with a lacrosse or tennis ball while laying on a bed
>booba
i have the same problem as OP, more so by the armpit. i cannot do this jpg without my right arm coming off the wall, especially as i get higher up. when trying to stick to the wall the armpit and or rear delt area hurts a bit. i'm probably not gonna make it.
Try doing them with your feet further away from the wall so that your legs are at a 45 degree angle and are pushing your upper body into the wall. Don’t raise you arms up high, the point of the exercise is to teach your shoulder blades how to get into a back and down retracted position and hold them there for a couple seconds.
Can be you are working one muscle group more than another.