Stretches for the upper back/leg

Lockstep · 18-01-2008 12:08AM #1

Evening folks,

I'm having some pains after training in the following areas (sorry for clumsy description)
Upper back-Along the muscle just below the shoulder(trapezius?) I'm feeling some soreness along the spot where bone meets muscle from the neck right along the line to past my armpit.
Leg- when raising my leg up, just at the muscle where my leg meets my waist.

I was wondering if there are any stretches I could do to recover faster and prevent such a thing happening again

Thanks

Roper · 18-01-2008 01:01AM

Sounds like your rohmboids in your back and your psoas in your leg.

Try dynamic deep lunges for your legs before workouts and arches, cat/camel stretches and bridging for your back. Without really knowing what you're dealing with though it's hard to say. What are you "training" in.

Lockstep · 18-01-2008 09:33AM

Roper wrote: »

Sounds like your rohmboids in your back and your psoas in your leg.

Try dynamic deep lunges for your legs before workouts and arches, cat/camel stretches and bridging for your back. Without really knowing what you're dealing with though it's hard to say. What are you "training" in.

I was working for a supermarket, lifting boxes etc in a freezer.

When I went back to the gym to train,I must've done something bad.

Colm_OReilly · 18-01-2008 10:31AM

Another case for learning the deadlift?

Deadlift correctly, with a light weight. See here for full rehabilitation strategy.

Stretches for the upper back/leg

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