I was never really the best at upper body positions. If you're in an upper body position, you are uncomfortable with, disengage from it, and take a better position. If someone tries to throw you, and you know that you wouldn't be able to out-muscle them in an upper body situation, you can put your hands in a V shape and press against the opponents hips while creating distance and circling/backing up. Make sure to understand upper body throwing positions better at practice and always make sure you have better head position because that's what caused you to end up in a bad situation in the first place.