Turns out I over powered my back muscles, along with not stretching those smaller muscles like I should. End result another torn muscle, The good news is that this one doesn't seem as bad and it only hurts when I do a specific movement, oh and it hurts to the touch. Totally sucks. That's what I get for neglected stretching and not gradually increasing my punching speed. Looks like my left side is going to get a lot of training for the next couple of months. Thank goodness for forms. I can still do those. I need to factor in how my weight lifting may effect my Kung Fu and then train accordingly.
Sorry to hear that. I cannot advice you what to do as I am not a doctor. If you do go see a doctor, ask for prescription to have PT with weights(
actually done it in the gym with all the equipment). Thankfully the doctor in St Mary's spine center put me on that in late 80s, it literally saved my life. I never stop doing weights since. BUT, it is important to learn the right way to do weights. Just talk to the doctor. I've been doing this for over 30years, I have come very far back since.
I can only tell you what I usually do since I have all sort of injuries. I put more stress on shoulder as my left shoulder is giving me problem, this is how I start every session:
Before I do any punching, kicking or cane stuffs, I first do 30 pushups with feet raised 2ft high, I then do dumbbell flies first 10lbs, then 15lbs of 10reps, 3 sets with stopping when the weights are at shoulder level. Then I do dumbbell military press with 15lbs, 20lbs, 25lbs and 27.5lbs, 30reps each just to warm up the muscles. Then I stretch my back a little before starting my heavy bag work.
My first set of bag work starts slow, just slow punching like you talked about for 2minutes, then slowly increase the force. After 7 1/2 minutes, I feel I am ready for the rest of it.
I usually do two sets of 7 1/2mins on bags, then I go back to do weights, this time, I push the weights on different part of the body depending on the day of the week. I do that for like 30minutes, then I go back to doing punching and kicking and stick. Then I go back to do more weight stuffs.
I keep going back and fore between weights and aerobics( I call my punching and kicking and stick). I feel I keep my body warm up for the next exercise, like aerobics for weight and vise versa.
I actually stretch after I do the first two sets of heavy bags. I don't kick high kicks, so it's not that critical. Stretching cold can pull muscles too, so it's not like a good thing to stretch first before doing anything.
I do this 2 times a week, that lasts 2 1/2 to 3 hrs each session. Then twice a week, I do shorter sessions for about a little over 1hr each. The short session still starts with pushups and dumbbell flies and military press like the long days. At night, 3 times a week I do situps and back exercise. I hold a 25lbs dumbbell at my chest to do 30 situps each time, then more back exercise like arching and all that.
BUT, that's just me and it works for me. I never have pulled muscles(knock on wood), mine are all joint problems.
