? re: hitting the heavy bag

[kinney1]

My thoracic spine and upper traps area is a little tight, but I work on it every day. Unfortuneately, I just can't quite seem to get rid of the tightness. I think it is improving though. However, I am contemplating adding an exercise...I have an interest in starting to hit the heavy bag (I use to do it when I was younger). I am talking about adding some light bag work in at the end of a workout. I currently use core performance workouts. Is this just a bad idea/ would this just aggravate it? (sorry if this is a stupid question, but I 'm just not sure if it would be safe)

Thanks.

[UConnJulie]

What are you doing to "work on" the upper trap and T-spine "tightness"?
What do you think causes it?

[kinney1]

Hey Julie,
I can feel tightness along my left scapula that runs to the base of my neck. I got a few PT sessions for it. I also got a ART session which helped, but only temporarily... Unfortuneately, I don't know what caused it... They said I need to strengthen my posterior chain and loosen up my upper traps. I do a static stretch for my upper trap that they showed me (head bent to the side stretch). I also foam roll or use a tennis ball on my upper back. Some of the strength ex.'s are a little difficult. They prescribed PB Y's and T's. I can do the T's. PB Y's seem to bother me and really aggravate my upper back - so I don't do them. I should add that the PT said the "knots" are scar tissue. They also prescribed straight bar deadlifts, which really bothered my upper trap - I'm not sure why they recommended this at this point?... I added in quadruped rotations on my own (from I/O) and I find they help.... I guess I am answering my own question, and I should stay away from bag work for now.... However I have another question, how can I strengthen my posterior chain (I assume lower and mid traps) without doing PB Y's?

Thanks for your time Julie.

[UConnJulie]

Face pulls.