Author Topic: Stretching for upperbody issues  (Read 5572 times)

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Raptor

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Stretching for upperbody issues
« on: August 30, 2012, 01:50:28 pm »
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OK so I have this issue with mobility in my upperbody ever since forever. I cannot shoot from above my head (I have to shoot a basketball from the shoulder), I can't dunk two handed (if I try, I have to have my arms in front of me a bit, not exactly over head) and I can't catch in a clean with the elbows forward BY ANY MEANS. Only with the elbows down.

If I try to shoot a basketball from above the head my arm will just rotate while I'm shooting and airball it 5 meters away from the rim, or if I try to catch with the elbows forward I either have to rotate the elbows out (and even then I can't catch the bar with the elbows up) or if I put one arm with the elbow straight ahead, then the other one has to be with the elbow DOWN, perpendicular to the ground. There's no way in hell that elbow is coming up no matter what you do.

So obviously, these things limit me IMMENSELY, and they always did.

Now the question is - how to correct them. I'm very skeptical of stretching since these issues are so severe (I'm so far away from where I want to get to) that I don't really believe stretching would help but still, any suggestions? Any stretches for this stuff?

I'm not ever aware WHAT is limiting me in the first place. Is it a tight chest? Tight shoulders? Scapula problems (I've had these in the past)? Upperback? It's probably ALL of them.

I'd really appreciate some videos for correcting this.

Raptor

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Re: Stretching for upperbody issues
« Reply #1 on: August 30, 2012, 02:24:14 pm »
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So my issues I guess are in this movie, but probably not only limited to that. Remember I have an overhead thing too.

<a href="http://www.youtube.com/watch?v=Un1PDhrU3h0" target="_blank">http://www.youtube.com/watch?v=Un1PDhrU3h0</a>

Raptor

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Re: Stretching for upperbody issues
« Reply #2 on: August 30, 2012, 03:44:20 pm »
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Raptor

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Re: Stretching for upperbody issues
« Reply #3 on: August 30, 2012, 06:27:03 pm »
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Also did this:

<a href="http://www.youtube.com/watch?v=JBHzXF-mVjY" target="_blank">http://www.youtube.com/watch?v=JBHzXF-mVjY</a>

There's definitely something wrong with my upperbody flexibility, but improving hip flexibility should help improve upperbody flexibility as well.

LanceSTS

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Re: Stretching for upperbody issues
« Reply #4 on: August 31, 2012, 12:49:09 am »
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 Get a foam roller or pvc pipe and hit your lats with it, and upper chest. Also work on mid to upper back if you have thoracic extension issues.   Work on standing presses for a while making sure to shrug up to the max at the top.  You need to work on the mobility part, and then strengthen in extension.
Relax.

Raptor

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Re: Stretching for upperbody issues
« Reply #5 on: August 31, 2012, 02:38:20 am »
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So for thoracic extension issues what stretches should I do? (will search on youtube in the meantime)

That's the thing - I don't know WHAT is limiting me. It could originate in the hip, but it most definitely is in the upperbody as well.

As far as hip is concerned, there sure is something there as well, as I can't really bend too much down when I do my 2-leg bounds or broad jumps with a narrower stance without falling back (I can't sink into my hips well). My ankle flexibility is pretty good so it's gotta be the hips.

LanceSTS

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Re: Stretching for upperbody issues
« Reply #6 on: August 31, 2012, 02:51:41 am »
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So for thoracic extension issues what stretches should I do? (will search on youtube in the meantime)

That's the thing - I don't know WHAT is limiting me. It could originate in the hip, but it most definitely is in the upperbody as well.

As far as hip is concerned, there sure is something there as well, as I can't really bend too much down when I do my 2-leg bounds or broad jumps with a narrower stance without falling back (I can't sink into my hips well). My ankle flexibility is pretty good so it's gotta be the hips.

 I was referring to foam rolling/pvc myo release for the thoracic region as well.  If you have issues there, it can cause the balance issues youre explaining as well due to the position it puts the upper torso in when you are not able to get into proper thoracic extension.
Relax.

Raptor

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Re: Stretching for upperbody issues
« Reply #7 on: August 31, 2012, 04:42:59 am »
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So foam rolling lats and upperchest should improve the thoracic extension?

What do you think is the cause of the elbows not being able to come up? What muscles do you suspect are tight?

LanceSTS

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Re: Stretching for upperbody issues
« Reply #8 on: September 01, 2012, 12:17:27 am »
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So foam rolling lats and upperchest should improve the thoracic extension?

 Possibly but foam roll the upper/mid back for that issue, the lats/chest will help the overhead position more.


Quote
What do you think is the cause of the elbows not being able to come up? What muscles do you suspect are tight?

 Its most likely your upper/mid back, and possibly triceps.  I would have to see you try and attain a good rack position to know for sure though.
Relax.

Raptor

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Re: Stretching for upperbody issues
« Reply #9 on: September 01, 2012, 06:46:44 am »
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Yeah I'm thinking of filming this issue... it's so bad it's not even funny though.

I could film it trying to "rack" a wooden stick, right?

LanceSTS

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Re: Stretching for upperbody issues
« Reply #10 on: September 01, 2012, 11:21:21 am »
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Yeah I'm thinking of filming this issue... it's so bad it's not even funny though.

I could film it trying to "rack" a wooden stick, right?

Use at least a 45 lb bar.
Relax.