so there i was, just finished 5 sets of bench and was moving onto bent over dumb bell rows.
did one warm up set and then went to stretch my back and BANG, it literally felt like my back was being ripped apart in the very middle and i was not even forcing it..... too much.
the pain was enough to scare me into stopping but not enough to make me want to curl up into fetal position.
even letting go of the stretch hurt a fair amount. and it felt sooo weird!!!
THE STRETCH (which i'm sure everyone on here has done at one point or another)
face a solid stationary vertical thats big enough u can get a hand around it.
bend at the knees and hips.
and stretch you lats out.
my question is if this has happened to anyone before?
i'm 35 and in fairly good shape and this is a total first for me.
i still finished the rows and stretched very very very lightly with zero pain as i was sooooo scared to put any pressure on the stretch at this point.
any ideas other than don't stretch that hard again
H - 185cm (6'1") W - 85 kg (188 lbs) Age - 38
Where did you hurt yourself? Rhomboid? Lat? Trap? Lower back?
A child does not learn to squat from the top down. In other words, he does not suddenly make a conscious decision one day to squat. Actually, he is squatting one day and make the conscious decision to stand. Squatting precedes standing in the developmental sequence. This is the way a child's brain learns to use the body as the child develops movement patterns. Therefore, a child is probably crawling, rocks back into a squatting position with the back completely relaxed and the hips completely flexed, and stands when he has enough hip strength. This approach makes a lot of sense and can be applied to relearning the deep squat movement if it is lost. -Gray Cook
Lifting Clips: http://www.youtube.com/profile?user=johnnymnemonic2
Provided you don't have any residual pain, you are probably fine. Just don't push that stretch too aggressively in the future.