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Old 04-05-2020, 05:45 PM
MaxFlight MaxFlight is online now
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Default Pre-round / field work stretches

Hey guys,

So I went to the field yesterday to get some throws in. I've been working on my drive, but found I was SUPER sore in my back afterwords, and really feeling it today.

I don't typically do much to warm up, other than starting off with some putter throws and upshots. Are there any good stretches/exercises you recommend to avoid back/shoulder/arm pain and injuries?

On the plus side, I hit a PB best with my drives yesterday at 380ft I've never driven that far before, so I'm sure I'm also putting a lot more strain on my body... I was throwing full power drives for about an hour so I'm not super surprised I'm feeling sore, but I feel like an 80 year old man today... (I'm 31).

Any tips?
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Old 04-05-2020, 08:34 PM
LateWesternSky LateWesternSky is offline
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Is it lower back? If so, is it one side specifically?

If it is lower back pain, do you throw right or left handed? And do you primarily throw only backhand or forehand, or does it just depend on the shot?
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Old 04-05-2020, 09:13 PM
Binky Yutz Binky Yutz is offline
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Rule # 18

LIMBER UP.....

"I don't believe in it.....you ever see a lion limber up before it takes down a gazelle????"

Thank you Woody Harrelson!! (Zombieland)
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Old 04-05-2020, 10:19 PM
MaxFlight MaxFlight is online now
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Quote:
Originally Posted by LateWesternSky View Post
Is it lower back? If so, is it one side specifically?

If it is lower back pain, do you throw right or left handed? And do you primarily throw only backhand or forehand, or does it just depend on the shot?
It's a bit of lower back, but it's mostly upper middle back, which I thought was sort of odd.
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Old 04-05-2020, 11:15 PM
broomerang broomerang is offline
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Quote:
Originally Posted by MaxFlight View Post
It's a bit of lower back, but it's mostly upper middle back, which I thought was sort of odd.
Throwing involves a lot of twisting in the thoracic spine, I'm not surprised your sore, especially as your working on improving distance before hitting 400. Your form is probably putting extra strain on the back.

Take this seriously, you can end up really in a bad place (personal experience not caused by disc golf but effects my discing significantly). Ice up and start stretching before throwing. Oh and rest at least a few days, making sure the soreness has disappeared before you head back out there.

If you aren't comfortable with upper back and shoulder stretches, you can always start with discgolfstrong, YouTube ball golf warmup vids, and pitching (baseball) warmups for forehands.

If you keep having soreness that requires ice or worse pain meds to decrease, see a doctor and make sure you don't have something else contributing to the issue.

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Old 04-05-2020, 11:47 PM
DiscFifty DiscFifty is offline
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Glad I read the entire thread before posting. BroomerRang hit it out of the park.
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Old 04-06-2020, 03:13 AM
MaxFlight MaxFlight is online now
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Quote:
Originally Posted by broomerang View Post
Throwing involves a lot of twisting in the thoracic spine, I'm not surprised your sore, especially as your working on improving distance before hitting 400. Your form is probably putting extra strain on the back.

Take this seriously, you can end up really in a bad place (personal experience not caused by disc golf but effects my discing significantly). Ice up and start stretching before throwing. Oh and rest at least a few days, making sure the soreness has disappeared before you head back out there.

If you aren't comfortable with upper back and shoulder stretches, you can always start with discgolfstrong, YouTube ball golf warmup vids, and pitching (baseball) warmups for forehands.

If you keep having soreness that requires ice or worse pain meds to decrease, see a doctor and make sure you don't have something else contributing to the issue.
Appreciate the tips! I'll look into those vids for sure. I've always been really bad at warming up before sports, but now that I'm over 30 I feel like I really need to start being more careful...
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Old 04-06-2020, 06:00 AM
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da Crippler da Crippler is offline
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https://www.discgolfstrong.com/
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Old 04-06-2020, 06:42 AM
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DavidSauls DavidSauls is offline
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I'm twice your age, and have paid the price in the past for not stretching. I don't even practice putting without some stretches, these days. Sooner or later you'll need them---and sooner, before you injure yourself, the better.

I don't know if I'm doing the best stretches---I'm doing ones I was assigned after shoulder and knee surgeries.

And hamstring stretcjes, which an orthopedist prescribed for me for knee pain, decades ago. He told me that tight hamstrings can cause back pain, and I've proven that in myself. So I'm a big believer in them.

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Old 04-06-2020, 09:13 AM
broomerang broomerang is offline
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Quote:
Originally Posted by MaxFlight View Post
Appreciate the tips! I'll look into those vids for sure. I've always been really bad at warming up before sports, but now that I'm over 30 I feel like I really need to start being more careful...
Yeah man the over 30 truck hits harder than it should. I feel your pain there.

My dad tells me it’s all gravy until you hit 70 and then you really feel it. But he has early stage Alzheimer’s so I think he just forgets being 40, 50, and 60.
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