repetitive back hyperextension

[1212jtraceur]

for those of you who don't know what the title means, read: arching your back too much

looking for help wasn't the main reason i posted this (although some would help). i just wanted to warn others not to do loads of whipbacks (or backflips if you arch your back a lot). i did at least fifteen over two days off of a diving board and now it hurts my lower back to do anything related to pk.

jtraceur

[Bolt Lightning]

I think it is probably just because you are not used tot eh movement, and your back might not be that flexible or strong.

[1212jtraceur]

that makes sense. do you backflip?

jtraceur

[Dackpt]

It is a strength thing mainly. If you go to the gym and work a muscle you've never worked before for two days, that will ache too. It’s called the DOMS (Delayed Onset of Muscular Soreness).

Hyperextensions in the gym are frowned upon in normal exercise. However, when doing sport, you've got to do the lesser of two evils. Normally, hyper extensions in the gym (Going further than horizontal) can cause lower back problems. However, in sports like PK, if you don’t strengthen your back through that range, you’re likely to get more back problems from the sport.

To start with, do your 12-15 whipbacks and no more for 72 hours. This gives your muscles time to recover and get stronger. If you do them too soon, your muscles won’t recover and won’t get stronger (the opposite in fact).

As for the hyperextensions, don’t do them under 16 for starters. if you do choose to do them, do 1 set of 12-15 and controlled (not too fast). Again, wait 72 hours before you do them again and don’t do them within 48 hours either side of doing whipbacks. If it gets easy doing 15, hold the position at the top for a second or two on each rep.

DackPT

[Dackpt]

And ice your lower back if it's still aching. Just incase theres any strains in there. There shouldnt be (Being the DOMS) but just incase. Ice for 12 mins while lying on your front, once every 2 hours.

DackPT

[1212jtraceur]

how long does this DOMS typically last? my back hasn't been normal for over a month.

jtraceur

[Dackpt]

The DOMS only lasts a couple of days normally. I imagine the muscles in your lower back are in spasm or just tight. Keep icing and try to stretch. Do this by sitting down with your legs infront of you, slightly bent.
This is like a 'touch your toes' stretch but with a difference.

Sit straight and slowly bend your head forward, then follow it with your shoulders, then the top of your back, then the middle, then the bottom. You should be turning your back from an { _i } shape to a { _'D } shape. Hold it for 8 second then slowly roll back up.

Do this 3 times and every 2 hours, as often as you can throughout the day, and dont bounce or force the stretch, just let your body weight pull the stretch.

Lay off of any flips of anykind while your easing your back and stretch it off before you PK.

DackPT

[1212jtraceur]

ok, what part of my legs should my head be above at the
( _D ) part of the stretch?

thanks
jtraceur

[Dackpt]

Round about your knees. You'll feel the position that get the best stretch for your perticular problem. If you dont feel a stretch, place your hands under your knees and gently pull your shoulders closer to your knees. You shouldnt feel a stretch in your hamstrings. If you do, bend your knees a little further.

DackPT

(n.b. more stretches (inluding the above one) are soon to appear in a new stretch section)

[1212jtraceur]

ok

thanks,
jtraceur