Stiff upper back: how to do upper core exercises?
yirara
Posts: 9,943 Member
So it seems like I have a very stiff upper back. If I do situps I lift my back up like a plank. I cannot do crunches at all as I cannot move my shoulders of the mat. I so often feel like stretching my upper spine just a bit forward as this is a real hotspot for tight muscles for me. Nothing works. I know the range of motion is supposed to be small, but there's literally no forward motion there. As a kid I could not do rolls properly as I could not do a round back for it and would only crash down on my upper back. Mind you, I can bend my lower back backwards massively and nearly reach the ground with my hands.
So basically what kind of exercises can I do for the upper core? I'm stuck with bodyweight only here.
So basically what kind of exercises can I do for the upper core? I'm stuck with bodyweight only here.
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Replies
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Have you looked into yoga? It helps alot with overall flexibility.2
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I am superflexible pretty much everywhere. Generally, yoga classes are only limited at the moment by a lack of strength. This is the only body part I cannot move. And yes, a while ago I did try cats backs and similar things daily, and nothing happened.
I so want to stretch my upper spine just a bit forward because of tight muscles when sitting at my desk, and I can't.0 -
OK. Go on Youtube and look up "Ask Dr Jo". She's a PT and has great exercises for different problems. There's alot for shoulders. You might find something that works for you.4
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Thank you
Stretching is one thing. But I'm mainly looking for exercises for my upper abs. Leg lifts and the likes just don't get there. 0 -
snowflake954 wrote: »OK. Go on Youtube and look up "Ask Dr Jo". She's a PT and has great exercises for different problems. There's alot for shoulders. You might find something that works for you.
Thankyou. Thats sounds good to me. Ill look them up. Ive bern told i need yoga and havent known where to start.0 -
So it seems like I have a very stiff upper back. If I do situps I lift my back up like a plank. I cannot do crunches at all as I cannot move my shoulders of the mat. I so often feel like stretching my upper spine just a bit forward as this is a real hotspot for tight muscles for me. Nothing works. I know the range of motion is supposed to be small, but there's literally no forward motion there. As a kid I could not do rolls properly as I could not do a round back for it and would only crash down on my upper back. Mind you, I can bend my lower back backwards massively and nearly reach the ground with my hands.
So basically what kind of exercises can I do for the upper core? I'm stuck with bodyweight only here.
That seems to be a pretty serious problem. Your upper back should be much more mobile than your lumbar spine. Have you seen a doctor or physical therapist about this?3 -
So it seems like I have a very stiff upper back. If I do situps I lift my back up like a plank. I cannot do crunches at all as I cannot move my shoulders of the mat. I so often feel like stretching my upper spine just a bit forward as this is a real hotspot for tight muscles for me. Nothing works. I know the range of motion is supposed to be small, but there's literally no forward motion there. As a kid I could not do rolls properly as I could not do a round back for it and would only crash down on my upper back. Mind you, I can bend my lower back backwards massively and nearly reach the ground with my hands.
So basically what kind of exercises can I do for the upper core? I'm stuck with bodyweight only here.
That seems to be a pretty serious problem. Your upper back should be much more mobile than your lumbar spine. Have you seen a doctor or physical therapist about this?
No, because apart from tight muscles that I get under control with foam rolling, tennis ball rolling or massages I never had any problems. No pain related to bones or the spine, no inflammations, nothing. And I'm nearly 44. I only notice that I lack mobility there when trying to train my upper abs, or not long ago, when participating in a very active team building event where I decided to jump through the last bit of a parcour with high and low barriers and roll myself off. Again, nothing injured. The landing was just a bit harder on my back that I'd wished
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Is there such a thing as the "upper core"?
I think not Your core is simply your core and its comprised primarily of your abs, obliques and spinal erectors starting below your sternum and ending at your hips.
If you have limited flexibility in your upper back due to your specific physiology and genetics, then it would seem that developing flexibility in your upper spine (above your core) and the muscles surrounding it (primarily the lats and traps) would be the better thing to do.
A discussion w/a qualified physical therapist and/or sports physiologist would be helpful in analyzing the cause of your physical limitations and what (if anything) can be done to "fix" it.
Good luck!2 -
Well, possibly. But the problem is that because I don't have any problems I cannot get a referral to a specialist. This is the British system, btw. And even if I was in massive pain every day I'd still have to wait probably close to half a year until I would see a specialist.
Fact is: When I do leg lifts and such I feel that mainly the lowest part of my abs are working. I can do exercises for the side ones. Yet I cannot find anything that works properly for the uppermost part of the abs. This is where crunches and such would come in. But I can't do them properly.0 -
Pull-ups, cable tricep pushdowns and ab roll-outs. Those will all work your core (especially the upper section) greatly without requiring you to bend forward. Oh, and hollow body holds/planks.
Edit - also basic compound movements like squats and deadlifts.0 -
Fact is: When I do leg lifts and such I feel that mainly the lowest part of my abs are working. I can do exercises for the side ones. Yet I cannot find anything that works properly for the uppermost part of the abs. This is where crunches and such would come in. But I can't do them properly.
The upper abs (if that is what you mean by "upper core") really have nothing to do w/your upper back.
If you want/need to strengthen your abs (upper, mid or lower), you do NOT need to do crunches or situps.
In fact, doing crunches and situps have gone out of favor because of the risk of lower back injury that comes from doing them.
All you need to do to strengthen your core is heavy compound lifts, like DLs, SQTs, BPs and OHPs, and any other compound lift or body weight exercise, like Farmer's walk carries, pushups, pullups and dips, which "activate" and engage the core in order to complete the lift or exercise.
Crossfit exercises like tire flipping, sledge hammer strikes and battle ropes can also help because they all involve the core.
That's all I did (other than lose weight and BF) to obtain constantly visible abs w/o flexing.
You can do isolation ab exercises like lying or hanging leg lifts, if you like, but they really are unnecessary.
So, if the only reason you are concerned about the lack of flexibility in your upper back is because it prevents you from doing crunches and situps, consider yourself lucky and just do compound lifts and body weight exercises instead to strengthen your core.2 -
We tend to focus on what we "can't" do. There are a million different ways to train your core, not just leg lifts and crunches. I don't do either of these for other reasons, but I'm still building my core strength for 3+ years and still have lots of room for improvement.
Please look into the many good suggestions here and yet to come, rather than focusing on only a few exercises.0 -
Fact is: When I do leg lifts and such I feel that mainly the lowest part of my abs are working. I can do exercises for the side ones. Yet I cannot find anything that works properly for the uppermost part of the abs. This is where crunches and such would come in. But I can't do them properly.
The upper abs (if that is what you mean by "upper core") really have nothing to do w/your upper back.
If you want/need to strengthen your abs (upper, mid or lower), you do NOT need to do crunches or situps.
In fact, doing crunches and situps have gone out of favor because of the risk of lower back injury that comes from doing them.
All you need to do to strengthen your core is heavy compound lifts, like DLs, SQTs, BPs and OHPs, and any other compound lift or body weight exercise, like Farmer's walk carries, pushups, pullups and dips, which "activate" and engage the core in order to complete the lift or exercise.
Crossfit exercises like tire flipping, sledge hammer strikes and battle ropes can also help because they all involve the core.
That's all I did (other than lose weight and BF) to obtain constantly visible abs w/o flexing.
You can do isolation ab exercises like lying or hanging leg lifts, if you like, but they really are unnecessary.
So, if the only reason you are concerned about the lack of flexibility in your upper back is because it prevents you from doing crunches and situps, consider yourself lucky and just do compound lifts and body weight exercises instead to strengthen your core.
Thanks. This helps me somewhat I cannot do most bodyweight exercises in my flat because the flood makes lots of noise and my neighbours below me would not be happy, but there are things that I can do. I unfortunately don't have a gym in my neighbourhood at my disposal that that I can afford and that has a squat rack. Seated dips on chairs works just about though they aren't the most convenient to support my weight with (really cool Danish 60s design chairs). I can do pushups and I'm working towards finally doing a proper one. I am not allowed to put a pullup rack on my walls and my door frames are too rubbish, so that's unfortunately another no 
But yes, I keep on working with what I have. 0 -
We tend to focus on what we "can't" do. There are a million different ways to train your core, not just leg lifts and crunches. I don't do either of these for other reasons, but I'm still building my core strength for 3+ years and still have lots of room for improvement.
Please look into the many good suggestions here and yet to come, rather than focusing on only a few exercises.
Absolutely! I'm looking for recommendations for other exercises.
so: more bodyweight recommendations please! I love variation anyway (little noise, no equipment, no damaging of walls, ceiling or door frames)0 -
Fact is: When I do leg lifts and such I feel that mainly the lowest part of my abs are working. I can do exercises for the side ones. Yet I cannot find anything that works properly for the uppermost part of the abs. This is where crunches and such would come in. But I can't do them properly.
The upper abs (if that is what you mean by "upper core") really have nothing to do w/your upper back.
If you want/need to strengthen your abs (upper, mid or lower), you do NOT need to do crunches or situps.
In fact, doing crunches and situps have gone out of favor because of the risk of lower back injury that comes from doing them.
All you need to do to strengthen your core is heavy compound lifts, like DLs, SQTs, BPs and OHPs, and any other compound lift or body weight exercise, like Farmer's walk carries, pushups, pullups and dips, which "activate" and engage the core in order to complete the lift or exercise.
Crossfit exercises like tire flipping, sledge hammer strikes and battle ropes can also help because they all involve the core.
That's all I did (other than lose weight and BF) to obtain constantly visible abs w/o flexing.
You can do isolation ab exercises like lying or hanging leg lifts, if you like, but they really are unnecessary.
So, if the only reason you are concerned about the lack of flexibility in your upper back is because it prevents you from doing crunches and situps, consider yourself lucky and just do compound lifts and body weight exercises instead to strengthen your core.
Thanks. This helps me somewhat I cannot do most bodyweight exercises in my flat because the flood makes lots of noise and my neighbours below me would not be happy, but there are things that I can do. I unfortunately don't have a gym in my neighbourhood at my disposal that that I can afford and that has a squat rack. Seated dips on chairs works just about though they aren't the most convenient to support my weight with (really cool Danish 60s design chairs). I can do pushups and I'm working towards finally doing a proper one. I am not allowed to put a pullup rack on my walls and my door frames are too rubbish, so that's unfortunately another no But yes, I keep on working with what I have.
Get a pair of rings. Best investment you will ever make if you want something easy and cheap. Find a nearby park or tree and toss them over. Whammo, full upper body workout.0 -
mom23mangos wrote: »Fact is: When I do leg lifts and such I feel that mainly the lowest part of my abs are working. I can do exercises for the side ones. Yet I cannot find anything that works properly for the uppermost part of the abs. This is where crunches and such would come in. But I can't do them properly.
The upper abs (if that is what you mean by "upper core") really have nothing to do w/your upper back.
If you want/need to strengthen your abs (upper, mid or lower), you do NOT need to do crunches or situps.
In fact, doing crunches and situps have gone out of favor because of the risk of lower back injury that comes from doing them.
All you need to do to strengthen your core is heavy compound lifts, like DLs, SQTs, BPs and OHPs, and any other compound lift or body weight exercise, like Farmer's walk carries, pushups, pullups and dips, which "activate" and engage the core in order to complete the lift or exercise.
Crossfit exercises like tire flipping, sledge hammer strikes and battle ropes can also help because they all involve the core.
That's all I did (other than lose weight and BF) to obtain constantly visible abs w/o flexing.
You can do isolation ab exercises like lying or hanging leg lifts, if you like, but they really are unnecessary.
So, if the only reason you are concerned about the lack of flexibility in your upper back is because it prevents you from doing crunches and situps, consider yourself lucky and just do compound lifts and body weight exercises instead to strengthen your core.
Thanks. This helps me somewhat I cannot do most bodyweight exercises in my flat because the flood makes lots of noise and my neighbours below me would not be happy, but there are things that I can do. I unfortunately don't have a gym in my neighbourhood at my disposal that that I can afford and that has a squat rack. Seated dips on chairs works just about though they aren't the most convenient to support my weight with (really cool Danish 60s design chairs). I can do pushups and I'm working towards finally doing a proper one. I am not allowed to put a pullup rack on my walls and my door frames are too rubbish, so that's unfortunately another no But yes, I keep on working with what I have.
Get a pair of rings. Best investment you will ever make if you want something easy and cheap. Find a nearby park or tree and toss them over. Whammo, full upper body workout.
Great idea, but you're not allowed to climb, or otherwise damage trees in town, like suspending a swing, or rings.
Look, I know I'm looking for ideas, but all I can do I have to do in a tiny flat with very noisy floor boards.0 -
mom23mangos wrote: »Fact is: When I do leg lifts and such I feel that mainly the lowest part of my abs are working. I can do exercises for the side ones. Yet I cannot find anything that works properly for the uppermost part of the abs. This is where crunches and such would come in. But I can't do them properly.
The upper abs (if that is what you mean by "upper core") really have nothing to do w/your upper back.
If you want/need to strengthen your abs (upper, mid or lower), you do NOT need to do crunches or situps.
In fact, doing crunches and situps have gone out of favor because of the risk of lower back injury that comes from doing them.
All you need to do to strengthen your core is heavy compound lifts, like DLs, SQTs, BPs and OHPs, and any other compound lift or body weight exercise, like Farmer's walk carries, pushups, pullups and dips, which "activate" and engage the core in order to complete the lift or exercise.
Crossfit exercises like tire flipping, sledge hammer strikes and battle ropes can also help because they all involve the core.
That's all I did (other than lose weight and BF) to obtain constantly visible abs w/o flexing.
You can do isolation ab exercises like lying or hanging leg lifts, if you like, but they really are unnecessary.
So, if the only reason you are concerned about the lack of flexibility in your upper back is because it prevents you from doing crunches and situps, consider yourself lucky and just do compound lifts and body weight exercises instead to strengthen your core.
Thanks. This helps me somewhat I cannot do most bodyweight exercises in my flat because the flood makes lots of noise and my neighbours below me would not be happy, but there are things that I can do. I unfortunately don't have a gym in my neighbourhood at my disposal that that I can afford and that has a squat rack. Seated dips on chairs works just about though they aren't the most convenient to support my weight with (really cool Danish 60s design chairs). I can do pushups and I'm working towards finally doing a proper one. I am not allowed to put a pullup rack on my walls and my door frames are too rubbish, so that's unfortunately another no But yes, I keep on working with what I have.
Get a pair of rings. Best investment you will ever make if you want something easy and cheap. Find a nearby park or tree and toss them over. Whammo, full upper body workout.
Great idea, but you're not allowed to climb, or otherwise damage trees in town, like suspending a swing, or rings.
Look, I know I'm looking for ideas, but all I can do I have to do in a tiny flat with very noisy floor boards.
No parks nearby with monkey bars or the like? Otherwise, I'd concentrate on planks, boats, ab rollouts, etc. look up Zuzca Light's home workouts.
https://zuzkalight.com/
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Also look at You Are Your Own Gym. He uses the actual door to do pull-ups. Door handle and towel to do rows, etc.1
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Fact is: When I do leg lifts and such I feel that mainly the lowest part of my abs are working. I can do exercises for the side ones. Yet I cannot find anything that works properly for the uppermost part of the abs. This is where crunches and such would come in. But I can't do them properly.
So, there really isn't movements that work upper vs lower abs. Your "abs", rectus abdominus connect your ribcage to your pelvic girdle. You feel leg raises in your "lower" abs because you are using your hip flexors which come into play and give that sensation. But your entire abs are working.
Your way of doing crunches and not being able to curl up, is actually a good example why people do crunches wrong and don't hit thier abs as much as they should, they are just curling their thoracic spine and not using their abs.
So rest assured most any good ab exercise is going to work your core. Try front and back lever progressions, L-sits, ab roll outs, dragon flags, etc.0 -
Deadlifts have done wonders for my core. I have muscle definition in my abs and torso and have never done a single sit-up.0
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mom23mangos wrote: »mom23mangos wrote: »Fact is: When I do leg lifts and such I feel that mainly the lowest part of my abs are working. I can do exercises for the side ones. Yet I cannot find anything that works properly for the uppermost part of the abs. This is where crunches and such would come in. But I can't do them properly.
The upper abs (if that is what you mean by "upper core") really have nothing to do w/your upper back.
If you want/need to strengthen your abs (upper, mid or lower), you do NOT need to do crunches or situps.
In fact, doing crunches and situps have gone out of favor because of the risk of lower back injury that comes from doing them.
All you need to do to strengthen your core is heavy compound lifts, like DLs, SQTs, BPs and OHPs, and any other compound lift or body weight exercise, like Farmer's walk carries, pushups, pullups and dips, which "activate" and engage the core in order to complete the lift or exercise.
Crossfit exercises like tire flipping, sledge hammer strikes and battle ropes can also help because they all involve the core.
That's all I did (other than lose weight and BF) to obtain constantly visible abs w/o flexing.
You can do isolation ab exercises like lying or hanging leg lifts, if you like, but they really are unnecessary.
So, if the only reason you are concerned about the lack of flexibility in your upper back is because it prevents you from doing crunches and situps, consider yourself lucky and just do compound lifts and body weight exercises instead to strengthen your core.
Thanks. This helps me somewhat I cannot do most bodyweight exercises in my flat because the flood makes lots of noise and my neighbours below me would not be happy, but there are things that I can do. I unfortunately don't have a gym in my neighbourhood at my disposal that that I can afford and that has a squat rack. Seated dips on chairs works just about though they aren't the most convenient to support my weight with (really cool Danish 60s design chairs). I can do pushups and I'm working towards finally doing a proper one. I am not allowed to put a pullup rack on my walls and my door frames are too rubbish, so that's unfortunately another no But yes, I keep on working with what I have.
Get a pair of rings. Best investment you will ever make if you want something easy and cheap. Find a nearby park or tree and toss them over. Whammo, full upper body workout.
Great idea, but you're not allowed to climb, or otherwise damage trees in town, like suspending a swing, or rings.
Look, I know I'm looking for ideas, but all I can do I have to do in a tiny flat with very noisy floor boards.
No parks nearby with monkey bars or the like? Otherwise, I'd concentrate on planks, boats, ab rollouts, etc. look up Zuzca Light's home workouts.
https://zuzkalight.com/
No, nothing nearby. Not even an actual, old-fahsioned playground.
I'm looking at Zuzka's old bodyrock workouts because they are fun to do. But of course they're not really aimed at overall strength, and contain lots of those exercises that I cannot do. Zuzka's current website costs money. These are things I can get for free elsewhere. (and if someone says it's just $10: I have less than £1200/month at my disposal. Half of it is for rent, plus another proper amount for utilities such as heating, thus I need to budget very carefully)0 -
mom23mangos wrote: »Also look at You Are Your Own Gym. He uses the actual door to do pull-ups. Door handle and towel to do rows, etc.
Good one! I tend to forget that I have this app. I don't like the programme too much because proper progression is missing. My doors are not able to support me. And the ledge of my doorframe is just a tiny sheet of plywood against a plywood covered wall. I'd probably tear out the whole wall if I tried anything there.
I never got past the first round simply because my upper body builds strength very, very slowly. Shttp://www.startbodyweight.com though. I should look into that again!0 -
Fact is: When I do leg lifts and such I feel that mainly the lowest part of my abs are working. I can do exercises for the side ones. Yet I cannot find anything that works properly for the uppermost part of the abs. This is where crunches and such would come in. But I can't do them properly.
The upper abs (if that is what you mean by "upper core") really have nothing to do w/your upper back.
If you want/need to strengthen your abs (upper, mid or lower), you do NOT need to do crunches or situps.
In fact, doing crunches and situps have gone out of favor because of the risk of lower back injury that comes from doing them.
All you need to do to strengthen your core is heavy compound lifts, like DLs, SQTs, BPs and OHPs, and any other compound lift or body weight exercise, like Farmer's walk carries, pushups, pullups and dips, which "activate" and engage the core in order to complete the lift or exercise.
Crossfit exercises like tire flipping, sledge hammer strikes and battle ropes can also help because they all involve the core.
That's all I did (other than lose weight and BF) to obtain constantly visible abs w/o flexing.
You can do isolation ab exercises like lying or hanging leg lifts, if you like, but they really are unnecessary.
So, if the only reason you are concerned about the lack of flexibility in your upper back is because it prevents you from doing crunches and situps, consider yourself lucky and just do compound lifts and body weight exercises instead to strengthen your core.
Thanks. This helps me somewhat I cannot do most bodyweight exercises in my flat because the flood makes lots of noise and my neighbours below me would not be happy, but there are things that I can do. I unfortunately don't have a gym in my neighbourhood at my disposal that that I can afford and that has a squat rack. Seated dips on chairs works just about though they aren't the most convenient to support my weight with (really cool Danish 60s design chairs). I can do pushups and I'm working towards finally doing a proper one. I am not allowed to put a pullup rack on my walls and my door frames are too rubbish, so that's unfortunately another no But yes, I keep on working with what I have.
Have you thought of getting a trx or other suspension trainer? You can attach it to a tree, lamp post, swing or something similar. I use one with my PT and we do various exercises that definitely engage and work my core.
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Fact is: When I do leg lifts and such I feel that mainly the lowest part of my abs are working. I can do exercises for the side ones. Yet I cannot find anything that works properly for the uppermost part of the abs. This is where crunches and such would come in. But I can't do them properly.
The upper abs (if that is what you mean by "upper core") really have nothing to do w/your upper back.
If you want/need to strengthen your abs (upper, mid or lower), you do NOT need to do crunches or situps.
In fact, doing crunches and situps have gone out of favor because of the risk of lower back injury that comes from doing them.
All you need to do to strengthen your core is heavy compound lifts, like DLs, SQTs, BPs and OHPs, and any other compound lift or body weight exercise, like Farmer's walk carries, pushups, pullups and dips, which "activate" and engage the core in order to complete the lift or exercise.
Crossfit exercises like tire flipping, sledge hammer strikes and battle ropes can also help because they all involve the core.
That's all I did (other than lose weight and BF) to obtain constantly visible abs w/o flexing.
You can do isolation ab exercises like lying or hanging leg lifts, if you like, but they really are unnecessary.
So, if the only reason you are concerned about the lack of flexibility in your upper back is because it prevents you from doing crunches and situps, consider yourself lucky and just do compound lifts and body weight exercises instead to strengthen your core.
Thanks. This helps me somewhat I cannot do most bodyweight exercises in my flat because the flood makes lots of noise and my neighbours below me would not be happy, but there are things that I can do. I unfortunately don't have a gym in my neighbourhood at my disposal that that I can afford and that has a squat rack. Seated dips on chairs works just about though they aren't the most convenient to support my weight with (really cool Danish 60s design chairs). I can do pushups and I'm working towards finally doing a proper one. I am not allowed to put a pullup rack on my walls and my door frames are too rubbish, so that's unfortunately another no But yes, I keep on working with what I have.
Have you thought of getting a trx or other suspension trainer? You can attach it to a tree, lamp post, swing or something similar. I use one with my PT and we do various exercises that definitely engage and work my core.
Someone suggested it already. I don't know where you are from, but you're not allowed to attach anything to trees, damage them, or climb trees in town. And looking at all the trees in my nearby park: they're cut such that you can't bump your head even if you were twice my size. All the big branches are very high up. You can't even see birds nests from the ground, another reason why you stay away from trees. Also no play grounds, lamp posts are straight poles and also not something you should touch unless you want to get into trouble.0 -
Honey i don't know where you live, but have you ever thought of moving? I live in Rome and everybody does whatever they want here. It's just the opposite of where you are.0
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snowflake954 wrote: »Honey i don't know where you live, but have you ever thought of moving? I live in Rome and everybody does whatever they want here. It's just the opposite of where you are.
Well, yes, with a paid job I would. Unfortunately I'm a specialist in an industry that either is very low down (at the moment) and despite applying worldwide no success as about 500 people apply for the same job, or where recruiters knock on your door continuously (last two years ago).0
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