Back Pain

[RedRum2vil]

Hi every time i do my karate excersises i get severe back pain i went to the chiropactor for an x-ray he said my back is fine is there any special back streches i can do before going to the dojo?

[Cain]

lay on your back.. roll backwards like you are to do a straight backwards roll.. then stop when your head hits the floor.. straighten out your feet.. hold them down while you try to press your back down to the floor! this is a really nice exerxcise to stretch the parts of the back furtest down!

[RedRum2vil]

LOL i just started karate and im outta shap i doubt ill be able to do that not for another 5 more years when i get more flexible is there an easier way?

[decypheredbeats]

I have scholiosis and my back is fine, This is because I train my core brutally to keep the muscles working to keep the pressure off my spine.

hyperextensions
3 sets 12 with body wieght

deadlifts
3 sets of 10 explosively with good form
once a month max out

single arm dumbell swings
3x12

dumbell snatch
3x12

dumbell clean & press
3x12

ab work

do this 2x a week you will be fine
keep your form perfect and try to do each set explosively

for strectching

grab each side of a doornob with each hand and lean you ass back and hold your arms out parrellel with your back

grab a pole with one hand high and the other one about 1.5 feet lowe. keep feet straight and lean to one side, switch and repeat.

[Benjamin Dover]

my question is why are you even taking Karate, LOL!!!

[decypheredbeats]

Originally posted by Benjamin Dover
my question is why are you even taking Karate, LOL!!!

I was thinking the same thing

[RedRum2vil]

BecaUSE IT IS THE BEST MARTIAL ART OUT THERE http://www.worldkenpo.com/index2.htm

[decypheredbeats]

Originally posted by RedRum2vil
BecaUSE IT IS THE BEST MARTIAL ART OUT THERE http://www.worldkenpo.com/index2.htm

your fucking kidding, right?

[RedRum2vil]

I wont dignify that with an anwser

[cakegirl]

(Warning: long post)

Hi RedRum,

Your back shouldn't hurt doing karate because the art is based around balance and posture. As you say you just started, I'd guess that when performing techniques, you're not keeing balanced and centred, and maybe you're twisting your centre into your techniques.

Try this:

* Stand with your feet one shoulder-width apart, the outsides of your feet parallel.
* Take a little extra weight on the balls on your feed than on your heels.
* Soften the knees. This does not mean bend them a lot. Just make them so they're not locked out straight.
* Tilt your pelvis up at the front while keeping the rest of your body where it was. This should leave you feeling like your back is a bit rounded.
* Now move the front of your ribcage upward, without letting your pelvis drop, creating extra space between the top of your pelvis and the bottom of your ribcage.
* Now (without raising/shrugging your shoulders) gently squeeze your shoulder blades together.

This way of standing will feel a bit weird, but it is the core of karate posture. It's pretty easy to maintain this while just standing, but it is harder to keep it when performing your techniques. To start off with, I recommend trying to punch with alternate hands, leading with the hip first, but making sure that all the elements listed above remain (i.e. pelvis remains tilted up, shoulders down, etc).

Then the challenge is to take this posture with you into your basics - moving up and down the room in front stance, remember to keep all of the list with you - periodically check yourself - is my back arched back (bad), am I leaning forward (bad - shoulders should always be above hips, hips should always be above centre of gravity), etc.

Give that a try - you can PM me if you want more info.

Cakegirl
(Yes, I am a karate teacher.)