getnfit@39
Cathlete
Hi guys, it's been a long time since I've had to ask a question that I feel sort of stupid for having to ask but....
About 4 weeks ago I started a rotation using PS Series and S&H, and during 1 of those back or possibly leg workouts 2 weeks ago, I either really overworked my back or pulled something because I haven't exactly gotten rid of the soreness since. It did subside some, but I kept going instead of either omitting back work for a week or so, or lightening up on the weight when doing back work, but I initially thought the culprit was from pinching my shoulders back too firmly while doing deadlifts with heavy weight, because the soreness isn't in my lower back but my upper back, and across my lat areas, which is why I thought that it was from pulling back my shoulders too hard, but now I know I need to lay back off the back work and give the area a chance to repair before I do something really damaging to the area, so my question is:
If I don't do back work for 1 week or even 2 weeks, can I still do chest work? Or should I omit chest also so I'm not guilty of not working opposing muscle groups? Or and I think I'm answering my own question here, can I work my chest as usual, but do non-weighted back work like planks, superman and pilates style back work while I'm healing the area?
And, last question: Can anyone think of any shoulder exercises I should avoid while giving this area time to heal? I'm thinking rear delt exercises might work this area also?
Thanks in advance for the input,
Donna
Fitness~ It's a journey, not a race!
About 4 weeks ago I started a rotation using PS Series and S&H, and during 1 of those back or possibly leg workouts 2 weeks ago, I either really overworked my back or pulled something because I haven't exactly gotten rid of the soreness since. It did subside some, but I kept going instead of either omitting back work for a week or so, or lightening up on the weight when doing back work, but I initially thought the culprit was from pinching my shoulders back too firmly while doing deadlifts with heavy weight, because the soreness isn't in my lower back but my upper back, and across my lat areas, which is why I thought that it was from pulling back my shoulders too hard, but now I know I need to lay back off the back work and give the area a chance to repair before I do something really damaging to the area, so my question is:
If I don't do back work for 1 week or even 2 weeks, can I still do chest work? Or should I omit chest also so I'm not guilty of not working opposing muscle groups? Or and I think I'm answering my own question here, can I work my chest as usual, but do non-weighted back work like planks, superman and pilates style back work while I'm healing the area?
And, last question: Can anyone think of any shoulder exercises I should avoid while giving this area time to heal? I'm thinking rear delt exercises might work this area also?
Thanks in advance for the input,
Donna
Fitness~ It's a journey, not a race!
I injured shoulder and chest area back in March. I didn't work upper body at all for about three weeks. Then I added in bicep and tricep work only for a week before working the shoulders and back only for a week. Working the tris and bis didn't seem to effect the chest at all. That might be the same with your back??? The shoulder work that is in Muscle Endurance...the one where you lift the weight over your head, bring in down into a circle ( I don't know what they are called) now That hurt my shoulders and I couldn't do that for awhile. This move seemed to involve the lats more. Using only 3# didn't seem to bother my shoulder with the other moves. 