quick simple question

P

Proteinboy

2
alright.
since chinups&pullups are too risky for my injured left back for now, i am wondering if upright rows can be a descent replacement for a verticle back movement until i am confident enough to do chinups again.

i have been doing light bent over rows and they feel great, i just need a vertical movement for the back so what do you think?

thanks guys
 
An upright row is more deltoid focused then back. I don't believe it will place much resistence on the lat.
 
ahh ^_^'' sorry my bad
i never did upright rows and i thought it would focus on the lats and back hence "rows"

so i guess the question is: what can i do for a verticle pull besides lat pull downs(dont have a machine)
 
If your lat is injured, then any movement with alot of lat involvement is risky. What does your doc/physio/etc say?
 
PB, seriously. Rest it. I know how annoying injuries are. But what's even more annoying is when you completely screw it up again.
 
its been over a month since i hurt it. it should be healed. its being a nunsince. its been getting stronger. i have high hopes for it healing very soon hopefully.

rest makes me feel terrible. it doesnt even make the lat feel good. its very hard for me to take so much time away from the gym because i know i am drifting away from my goals slowly. since i am doing light weight, i am trying to ease back into lifting. i am trying very hard not to push myself too hard. everything feels right when i get a workout in...
 
PB, what exactly occurred (to injure) and what is your mobility and rehab work that you have been doing?
 
hmm. thanks for the care guys.

theleip: i injured it deadlifting with improper form(i think it was because i was jerking the weight up from the bottom...big mistake)

uhh my mobility is pretty good. the only time it hurts is if i do an upper body twist all the way to the left. hurts the upper back a bit.

i have been swimming every day. it makes it feel good. i doggy paddle and do a front stroke for around 15-20 minutes. with short rests in between.

for stretching....i dont know really what to do. when its annoying, i go to my chinup bar and do a dead hang just holding on to the bar and it stretches out pretty good. i also do some basic stuff like pulling my left elbow behind my head. i dont have a stretching routine but i will pick one up.

as for weights...i waited 2 weeks after the injury to even start ANY weights. but when i did start, i was doing very very light stuff. i recorded it all
i started with heavy lunges(those were fine)
bent over bb rows with 40lbs 3x12 -_-
mil press with 35 lbs. 3x12
pushups 3x12
light deads with 50lbs 3x12...

i did like 3 exercises per workout. 2 or 3 workouts a week. increasing weight when i could and i felt comfortable doing it.

its been 5 weeks since i injured it. it feels good. i know i am not 100% but its the best its been since then. i have faith that it will heal completely at this rate. i will keep workout intensity down. i am going to be patient and let this heal.

thanks again for the help guys. makes me feel good.
 
Upright row for Lats? No, there a deltoid and trap exercise. The bent over row, is for the upper and middle back with inner palms down (or knuckles out and wide grip), and another variation is, palms UP, and a little narrower grip, and doing these by pulling more to the waist. And, yes if you have just free weights to use, these are good back exercises.

Another variation, is using the DB bent over row. (palms inward or out), with one hand on a bench and bent over.

PB, take a LITE DB (real lite), and try a lite variation of the DB bent over row.

Even if there is NO WGT on the DB, and see how it feels. Any pain (inappropriate pain, stop immediately)

I suggested before, that you see a doc. You may have injured other things connected to the lat you are not aware of, and the doc may be able to prescribe something to speed the healing along. If you decide that you dont want to do this, then you have made the choice to go down the potential same path that has led you to the point where you are at young man. Remember, PB, you are only 16, you DO NOT want an unknown injury festering while your body is still in the stage of overall bodily growth......now change your mind, youngman.

PB we are products of our past history, bottom line. Now get with it! ROCK WITH THE DOC..........or you will be left back on the Dock waiting on the clock

If you get your mind correct on this, your body will respond accordingly in time............do what it takes to get it healed, see a doc, PB.
 
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...i dont understand what the doctor will even prescribe me to do. i just dont see how he will help...
but i understand your point. i just dont know how he will help...i dont need painkillers or drugs....
 
PB listen up:

We are all have mental limitations in educational topics; however, do NOT let your limited knowledge of medicine bring doubt to a person who has knowledge about (your injury).

Take what you have learned about the mind, and apply it to this situation, PB.
Im not saying to take drugs, what I am saying is get it checked to ensure the muscle, tendons, and other associated bodily framework that works with this muscle is okay..........and find out what he/she reccommends....what is wrong with that? One does not mess with the human body, this is all you have the rest of your life, when the smoke clears--------in the end this is all that matters----------does it not?

You do not want the back healing or festering in the wrong manner at any time, let alone, being 16 and your entire body is still in the growing stage. Take my advice, I would never steer you wrong.
 
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thank you chillen. i definetly will see a doc about it. i cannot risk my youth!!!
i figure i will also give it some extra rest time. naps also seem to help.
 
Proteinboy said:
hmm. thanks for the care guys.

theleip: i injured it deadlifting with improper form(i think it was because i was jerking the weight up from the bottom...big mistake)

uhh my mobility is pretty good. the only time it hurts is if i do an upper body twist all the way to the left. hurts the upper back a bit.

i have been swimming every day. it makes it feel good. i doggy paddle and do a front stroke for around 15-20 minutes. with short rests in between.

for stretching....i dont know really what to do. when its annoying, i go to my chinup bar and do a dead hang just holding on to the bar and it stretches out pretty good. i also do some basic stuff like pulling my left elbow behind my head. i dont have a stretching routine but i will pick one up.

as for weights...i waited 2 weeks after the injury to even start ANY weights. but when i did start, i was doing very very light stuff. i recorded it all
i started with heavy lunges(those were fine)
bent over bb rows with 40lbs 3x12 -_-
mil press with 35 lbs. 3x12
pushups 3x12
light deads with 50lbs 3x12...

i did like 3 exercises per workout. 2 or 3 workouts a week. increasing weight when i could and i felt comfortable doing it.

its been 5 weeks since i injured it. it feels good. i know i am not 100% but its the best its been since then. i have faith that it will heal completely at this rate. i will keep workout intensity down. i am going to be patient and let this heal.

thanks again for the help guys. makes me feel good.
Click to expand...
Although a lat pull is possible, it's far more likely that you pulled on of your spinal erectors, possibly the transversospinals (rotatores, specifically, possibly multifidi). Anything that's pulled really shouldn't be statitically stretched, and definitely not how you're doing it (a stretch like that will cause the muscle to contract in response to the forced passive stretch, not relax). Soft tissue work with a foam roller (or qualified practitioner) is going to help you a lot more.

Be cautious with your workouts, but you have the right idea: rest it, and then slowly get back into your exercises, but use CAUTION with your form: it has to be *perfect* and you have to go *very light* until you're 100%, or you'll risk aggravating it even more and making it worse.

Of course, that's assuming that you did soft tissue damage: if it's something else, such as disk pathology, you're going to have to see a qualified health professional to diagnose and treat.

Feel better, PB. I've pulled my back in the past, and it was never a fun thing!
 
yea thanks bipennate. i really have to remember not to get greedy when working out. i have to let it heal.
i really think i hurt my lat because the side of my left body under my armpit(that whole muscle) was hurting. its recovered now and my left upper back hurts. i have no idea whats up.
 
Proteinboy said:
yea thanks bipennate. i really have to remember not to get greedy when working out. i have to let it heal.
i really think i hurt my lat because the side of my left body under my armpit(that whole muscle) was hurting. its recovered now and my left upper back hurts. i have no idea whats up.
Click to expand...

That sounds more like your serratus anterior then, which would act as a scapular stabilizer when deadlifting...the fact is, although it's entirely possible that it could be the lat, it's just pretty strange if it is (and the location is slightly off for that). There are other more likely candidates.

In the end, the same advice would apply, whatever the actual muscle(s) is(are): rest and recouperate. See a doctor if it's not following along the expected rate of recovery (and really, as was suggested, it's never a bad idea to see a doctor).
 
Proteinboy said:
thanks man.

what is a foam roller? reminds me of one of those painting paint roller things. can i use one of those? lol...
Click to expand...

Ha...if you do, I think that you owe it to the forum to post pictures of that :yelrotflmao:

Try here:

Worth every penny, and then some!
 
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