I have one week to my high school try outs and i have pulled a muscle in my upper back what should i do?

Question

I just went to the range with out streching after a moring of cadding
and thats when it started. I can barly take a full swing with out pain, is there any streches i can do to improve

Answer 1

Ice ice baby

Answer 2

See if your parents will let you go to a massage therapist.
2nd best alternative. Use one of those heated massage pads. Applying heat really helps.

Other than that, drink lots and lots of water. H2O helps heal.

Backs are tricky. There isn't really one stretch that covers the whole thing. I suggest roll around on the floor stretching your arms and legs this way and that until you feel your back muscles tighten. Then work that position.

Hope at least some of that helps. You are young, in one week you won't even remember this. Good luck at tryouts.

Answer 3

You should see a chiropractor to be sure that misalignment of your vertebrae are not causing the muscle problem, get massages and alternate between icing and 20 minute periods in a jacuzzi or hot bath.

Answer 4

lots of rest. eat lots of meat & protein so that your body can rebuild the muscle. ice only works for joints. you need to encourage blood flow to the muscle. ice will reduce blood flow. heat packs are the best. ibuprofen to reduce swelling.

Answer 5

Aspercreme, heating pad. I played saturday with moderate back pain anyway. I clubed up and still played pretty good.

Answer 6

ice your back and get plenty of rest. Time heals everything.

Answer 7

Sounds like you have more than than a pulled muscle. It actually sounds like you have a problem with your back, and it's probably the 5th and 6th disk close to your neck. This injury happens because you have poor posture, probably due to S posture at set-up. Physical therapy, and meeting with a golf pro who can show you what exercises to do in the gym will do wonders for you, if I am correct with your problem. Here are from my notes, since I have experience this too!

C Posture:Posture is one of the key fundamental in the golf swing and is the most important fundamental as it is the root cause of so many swing faults. Just setting up to the golf ball can have an effect on how efficient you are at producing power and consistency in your golf swing. C posture occurs when your shoulders are slumped forward at address an you have a definitive roundedness to your back from your tail bone to the back of your neck. Developed thru muscle imbalances by sitting at a desk all day. Takes 3-6 months to develop straighter and taller posture.

Exercises:
1Pec Stretch. Kneel down of swiss ball. Put the ball on right side and drop chest down while keeping arm comfortably on ball. You
will feel a deep opening on right side. Can do with straight arm or bent arm. Hold 3-5 seconds each side.
2Reach back: Reverses C posture. Bring elbow to the sky
3Swiss Ball Freeze: Sit on ball as if somebody is pointing a gun at you. From there, roll back with head on swiss ball relaxed and let
stretched arms hang. Pecs will stretch and reverses C posture. Next, stretch arms straight out and do squats, then roll over the ball. Repeat.
4Superman Flies: Kneel onto swiss ball. Put thumbs up and pretend there is a pencil between the shoulder blades and pretend to
squeeze the pencil. Do 10. Can add maximum 3 pound dumbell.
5Straight arm push up: Keep elbows locked and shoulders straight up. Keep knees on floor. Again, pretend to pinch a pencil between
your shoulder blades. This is to poull shoulder blades back against rib cage.
6Press Up: Spine extension. Key is to keep your lower rib cage on the floor. Try to round your back up with your elbows at your side.
thumbs up. This is to get extension in the upper back. Also, you should feel a pinching between your shoulder blades. Hold 3-5 secs.

S posture: Caused by tight hip flexors and tight lower back, weakness in glutes and abs. Therefore, neet to stretch hip flexors to get pelvis in a better position at address.

Exercises:
1 Hip Flexor Stretch: With Swiss ball, get down on one knee, left foot forward and ball on right side. Rest right arm on ball for balance.
Simply lean forward . This attacks the right hip flexor. Keep upper body upright and hold for 5-7 seconds. Great relief for lower
back pain. Also, try to keep stomach tucked in. Do not arch.
2 Pelvic Tilt: Sit on Swiss ball. Allow ball to roll back and forth. Arch, then flatten back. You can use your hands to assist. Suck in
stomach and flatten back.
3 Cats and Dogs: Reverse into cat. Let pelvis do the motion, ie, waistline is arching then flattening. Biggest mistake is to use the
upper body.
4 Crunches: Arch and flatten back (basically cats and dogs lying on back). Then lock flat back in. Pull belly button down to spine. Feel
like you're anchoring in that S posture. Don't arch back on way down. Maintain flattened back. Arching is an indicator of why
golfers stand-up in their golf swing. Can also do this with legs up. Next, do the glutes in this postion:
5 Bridge: Keep back flat and lfit up. Tucked, not arched. Lift toes off of the ground to isolate glutes
6 Lying Glute Stretch: Lie on floor or mat. Bend knees with feet on floor (same as crunches). Cross lower leg over thigh or other let.
Grasp back of thigh of lower leg with both hands. Execution: Pull leg toward torso. Hold stretch. Repeat with opposite leg.
7 Walk out on Swiss ball: Maintain neutral spine. Focus on keeping back flat. This will correct reverse spine tile at top of backswing.

Answer 8

rest it