Your mid-back as a structure overall is built to be stiff and stable. This is because attaching to it are your ribs which are crucial for protecting your organs that are underneath it.
But a lot of people are in poor postures during the day and therefore have a rounded upper back. If the upper back is stiff then you will be unable to extend your back fully. Not being able to extend your upper back fully has knock-on implications for your neck, lower back and especially your shoulders. So, when trying to fix these issues it is important to not just look at the site of pain but try to fix the mobility in your upper back.
If a fire starts in your house and you running to the smoke alarm and taking out the batteries is similar to just focusing on the site of pain when you get an injury. Without looking at your upper back mobility you can miss the true cause of your problem and therefore not recover efficiently or perform optimally at a chosen sport. This is especially true for gym-goers and throwing athletes.
It is very common for people not to have enough mobility in the upper back and almost no one has enough. We recommend doing mobility work for this area every day.
How to help?
The cat camel is a great exercise to get movement back through your back. This is done by being on all 4’s. Then start by arching your back while taking a deep breath in. Then start to arch your back take a breathe out and tuck your rib cage down at the end of the movement. Then repeat. Aim for 15-20 slow repetitions.
The sphynx variation of the cat camel is great for really targeting your upper back, it is easy to hinge and get motion through the mid-back with just the cat camel so doing this variation might help you target your upper back better. Again start by arching your back and couple the movement with your breathing as this will help expand the rib cage (if your rib cage is not moving well, your upper back is not moving well) and make sure you’re doing the movement slow enough. Aim for 15-20 slow repetitions.
If you suffer from any shoulder issues or want to get more back mobility then contact the clinic today on 0578678904, direct message us on Facebook or book now.
Yours in Health
The Lawlor Clinic: Spine & Sport, Portlaoise, Laois
As many of you will have read over the past couple of days Rory Mcilroy had to withdraw from this week’s Abu Dhabi Golf Championship in the middle east after it was confirmed by MRI that he suffered a stress fracture of one of his ribs.
What is Stress Fracture?
A stress fracture is a small crack in the bone usually caused by overloading and by an increase in activity. They are normally seen in the weight bearing joints of the body including the foot, shin, thigh and hip.
Rory had been doing increased testing with his golf equipment in the off season due to Nike taking themselves out of the golf equipment market. This meant that Rory Mcilroy hit a lot more balls than his standard practice and this is the likely cause of the rib stress fracture as he didn’t have a fall or trauma.
What is the recovery time?
The most likely recovery time for a stress fracture is about 6 weeks which allows the bone to heal. The patient or athlete is usually prescribed full rest to allow the bone to heal. It will be very difficult to hit any balls during the 6 weeks as all golf shots will put load through the rib cage except putting.
Reducing the Pain?
Laser Therapy, Active Release Techniques (ART®) and Kinesiotaping can all help to reduce the pain levels during the recovery process. Load management is key to preventing a reoccurrence of a rib stress fracture.
Your GP will also be able to prescribe painkillers and anti-inflammatories, these will also help with pain reduction.
More about Golf Chiro
Shane is one of Europe’s leading Golf Performance Therapists having worked with over 40 different professional golfers on both the European & PGA Tours over the past 8 years. If your golf club is interested in having Shane do a presentation or talk on Golf Injuries & Injury Prevention or Performance & Fitness. Contact the clinic on 0578678904 or email email@example.com
If you are suffering from any golf related injuries and would like to book an appointment please contact us today
Yours in Health
The Lawlor Clinic: Portlaoise
Experts in the Assessment, Treatment & Rehab of Golf Injuries