hey what's up everyone morey croson here and today we're going to be going over what goes
into back pain when you're throwing and we're going to start the video right now
all right so really there's two main things that are going to go into this and we're going to cover
them both pretty extensively so you should be able to get all the information you need
to be able to fix any type of lower back issues that you're feeling whether it's during the throat
or after the throw or after a throwing practice so as always if you like the information go ahead
and click that thumbs up down below that really helps us out a ton subscribe to the
channel if you haven't already any questions comments recommendations go ahead and leave
those down below we're gonna get started here so first main thing that ends up impacting your
lower back and and what could have a big impact there would be just the lack of internal rotation
i am going to add a couple exercises into the video that helps you in be able to actually
achieve this and you know even if it ends up being more of the load in the second part of the video
i would still even work on this range of motion and the hip to be able to get plenty of internal
rotation in that area just because that's going to be really beneficial for you so what ends up
happening is that as you're coming forward there's people that will end up really just focusing on
just creating this lateral movement here and won't really get much of an internal rotation and when
you get that internal rotation it causes the hip to be able to actually turn over which will take
some of the pressure off of the lower back but if you end up just kind of only shifting through here
and limiting the ability to actually get internal rotation in the hip that's going to end up over a
long period of time you know 100 throws in a day or consistently 100 those every day
it's going to end up putting a lot of pressure on the lower back just because you'll end up
lacking the range of motion to be able to fully extend and bend in that area so make sure that
you get plenty of internal rotation in that hip and that you actually have the range of motion the
correct range of motion within that area because when you just go here all the time and you're just
using those adductor muscles those will just end up becoming really overused and tight and that
will also uh be a partial cause to you know why you'll end up feeling it eventually in the lower
back is just because you'll be so reliant on those muscles that the inability to turn there is going
to end up causing a big problem for you down the road the next big thing and this is really more
of the common one is going to go into really more of like the loading position and the load through
the transition phase and i have a few different videos to talk about those phases if you need to
know more about that i'll leave those down below but big thing is you know when you're loading
here and you're getting your your weight back what end up happening is that you know when when you're
loading and beginning that that time when you're shifting your weight forward there ends up being a
lean backwards right and there's a few different ways that this could happen that could just be
you know going like this and kind of allowing the hips to kind of come forward and the ball
to come back i know this doesn't look like a typical position that you would get in but it's
actually really surprising how often it happened again this happens because you're just shifting
forward in the hip right you want to be able to rotate through that you just end up shifting
forward there's a real chance that you could end up really leaning back here and as you're coming
through the throw you just end up putting a big stretch on that lower back or you could end up
being really stuck in like an extended position here in that lower back right and making it so
you're really kind of off balance the hips are all the way through and then coming up and over
the top so usually people that are having lower back issues or quarterbacks that really are coming
up over the top during the throw and that ends up really causing the spine to almost bend backwards
as they're coming through which over a period of time again is going to end up causing a issue
in the lower back a lot of times this isn't something that's going to happen in just like
one throw or five throws or anything like that it's gonna happen over a period of time you're
gonna be able to kind of work through it it's not gonna be a big issue but then it's gonna keep on
getting worse and keep on getting worse and keep on getting worse so the big thing i would say that
you want to be able to address there's gonna be some mechanical things that you wanna be able to
change in you know limiting how much extension you're getting and the way to limit more the
extension is to be able to get more internal rotation of the hip right so as soon as i'm here
i start to go like this it immediately takes some of that pressure off the back but once i'm stuck
here i'm just moving in this direction like this i keep a lot of pressure on that lower back and that
ends up being a main part of the issue here so um that ends up being a big part of it is just fixing
up the mechanics but we also want to be able to get the right range of motion within the hips we
also want to be able to have the right strength within like the lower core and have the ability
to rotate smoothly through the spine all these limitations can also end up being a big problem
when it comes to throwing right so over again over a period of time you're going to end up
feeling the lower back pain because you know you have a little bit of a lack range of motion
spine rotation a little bit of a over emphasis on spine extension and not enough core strength
to restabilize the rib position you don't have the right hip range of motion and then you go and you
throw and you're throwing and you're throwing and that just ends up being a consistent issue
over a long period of time and that's what's going to cause the back issue so it ends up being a lot
of different problems that are going into that type of issue so you really want to look into
a lot of different details here in order to actually make the problem go away right lower
back pain it ends up just being the end result right there's a lot of different causes that go
into it so we want to be able to address the cause you don't want to just be you know putting like a
stem or icing the back or heating on the back or anything like that while that might give you some
short-term relief you do want to go after the more long-term relief which is going to be
being able to fix some of the things within the body that would actually cause that lower back
pain in the first place all right so as always guys thanks for watching these videos here if
you're still watching and this ends up being really beneficial for you again click that
thumbs up down below that's all i ask that really helps us out a lot and it is free just like for
you to subscribe thanks for watching we'll talk to you soon we did a 90 90 position here and then
the key is i really want to keep my feet locked in keep my elbows down i'm just going to shift
my uh my weight to the other side and just kind of move my hips to the other side just working on
internal external rotation here okay and then what i can do as i get better at this
is i can go over and i'll push my knee down and i'll lift up my hip and i'll go into the sides
push my knee down lift up my hip and i'll kind of get that outside part of the leg going
so i looked at my foot push the knee down lift up my foot i'm starting here with my knees as far
wide as i can and i also want to have my feet i'm kind of right back behind my knees so i
don't want to make it so my feet are all inside and then my knees are outside i want those to be
nice and aligned then from there i'm just shifting all my weight back and i'm lifting up one of my
feet shifting all my weight back lifting up one of my my feet i'm just alternating on each one here
all right for this i'm going to just start off laying with my hand just right out
to the side and i'm just alternating cutting one foot to the opposite hand
all right so what we're going to do here first is i'm going to take my opposite hand to my right
hand here i'm going to grab really it's more of the outside part of the calf it's not really the
the foot it's more calf so i'm driving the back behind my calf and then from here i'm actively
pushing this right hip back as far as i can and it really makes it so i can stretch out
that lower back also i'm keeping my my uh knees straight if i need to i can go further down into
closer to my kiwis and then push it back with my hip the key here is you want to keep this
arm straight and you also want to have the hand right underneath the shoulder joint and i'm going
to bring my left hand through as far as i can reaching across and then i'm going to come up
and go as far as i can up over the top and then just rotate back through and back over the top
this one's just a flutter kick you could do it on on the ground or you could do it
on the bench you're just keeping your feet six inches off the ground keep your knees straight and
you're just fluttering up and down all right key thing here is we want to keep our legs together
okay also you want to think about keeping your shoulders down the best you can
as you shift your weight side to side controlling that spine also make sure you're controlling your
breath