Knots after pull-ups

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    Knots after pull-ups

    Hello Hive !

    So I systematically have a knot in my upper left back after doing pull-ups. It goes after a few days and it's not really a problem but I was wondering if there's something I could about it, maybe a special after pull-ups stretching to avoid it ? I don't find that massaging really helps and it's pretty painful... Same for foam-roller, it's a torture and doesn't help at all. Maybe should I use the foam roller right after doing the pull-ups, before the knot is there ?

    Help me untie my knot please

    #2
    Try a dead hang after each set?

    See a massage person?

    Roll it with a tennis ball?

    Have a good "friend" give a sexy rub down?

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      #3
      Stand in a doorway w hands straight up above you, palms on door frame, feet below shoulders, and lean through doorframe making a bow shape w your body. Repeat w hands slightly lower along edges of frame. (I can't do pullups yet, but, I carry all my tension in my shoulderblades and this seems to help.)

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        #4
        Thanks aveoturbo and 'rin for the suggestions. I will definitely try dead hang and door frame stretching

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          #5
          Originally posted by Sarasta View Post
          Thanks aveoturbo and 'rin for the suggestions. I will definitely try dead hang and door frame stretching
          I'd try "sexy rub down" first if I were you.

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            #6
            Also, Sarasta, are you sure you warm up enough before doing your pull-ups?

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              #7
              So your issue is actually kind of odd. I use pull ups to fix my back when something's stuck.

              The combo of stretching the muscles of your back out during the hang and fatiguing the muscles during the movement shouldn't leave You with knots. If anything it should clear up knots you already have.

              So, barrage of questions time:

              -What grip are you using? Overhand, underhand, wide grip, narrow grip?
              -Are you just limply hanging in the "down" position (shoulders up around your ears) or are you pulling your shoulder down and tight like you should be?
              -Where is the knot precisely? In between spine and shoulder blade? Higher up near your neck?
              -Are you moving yourself steadily, 2 or more seconds up, 2 or more seconds down, or are you kipping yourself up and letting yourself drop down?

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                #8
                Originally posted by Redline View Post
                Also, Sarasta, are you sure you warm up enough before doing your pull-ups?
                Redline yes I think so... I do shoulder and arm rotations even wrist and elbow rotations, a few punches until I feel warmed up... Not enough ? Do you think I should do push ups too ?

                Daegan So...

                ​​​​​-I'm using overhand grip (no chin ups but pull ups), wide grip (narrow grip makes my elbows hurt)and my bar doesn't really allow a grip inbetween
                -I'm not sure to understand the "shoulder down and tight" part... I just go all the way down, I do nothing special with my shoulders. Maybe that's the problem ?
                -I would say the knot is just beside the upper part of the shoulder blade
                -I'm moving steadily, I don't let myself drop down

                What's the diagnostic doc ?



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                  #9
                  Originally posted by Sarasta View Post
                  I do shoulder and arm rotations even wrist and elbow rotations, a few punches until I feel warmed up... Not enough ? Do you think I should do push ups too ?
                  Yes, I guess it wouldn't hurt. I usually do 10 push-ups or so as part of my pre-pull-ups warmup. I also do a couple of chin-ups, but not with a full range of motion. I'm not saying this has to be the cause of your problem, but it might be worth a try...

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                    #10
                    Sarasta

                    This one is pretty good, you should try it

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                      #11
                      Wao! That's some serious warm up... Thanks Ryuji I'll do it

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                        #12
                        Regarding the shoulders down thing: It can be tough to desbribe, though it's really easy to demonstrate. I'm going to cite the Darebee pull up guide here and recommend you check YouTube for a visual.

                        "You also need to start working your back from day one. When you start doing pull-ups your arms are weak and your body weight drags you down, so you end up hanging with your neck buried deep in a ‘well’ between your shoulders as you hang by your arms.To bring your back muscles into play, as you begin your pull-up it’s important to bring your neck out of that ‘well’ by slightly shrugging your shoulders and arching your back."

                        It's possible if you aren't doing that it might be related to the back pain.

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                          #13
                          Ok thanks Daegan , I think I see what you mean, the "neck buried deep in a well" speaks to me. I don't think I do that but I'll check on my form next time to be sure. Between this and a better warmup and stretching I should be knot-free !
                          Thanks guys

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                            #14
                            Originally posted by Ryuji View Post
                            Sarasta

                            This one is pretty good, you should try it
                            Britt0 check out the whole program in general.

                            Comment


                              #15
                              Originally posted by K e l l y View Post

                              Britt0 check out the whole program in general.
                              Thanks!

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