Warmup
General🔗
Finger curls🔗
- with arms by side, close hands to make relaxed fist, then quickly open + fan out fingers
- 2 reps / second
Wrist circles🔗
- 10 reps one direction, 10 reps the other
Arm circles🔗
- arms to the sides and parallel to the floor
- small circles, gradually increasing in size until slight tension in the shoulders
- 1 rotation / second. 20 circles in one direction, 20 in the other
Arm scissors🔗
- 30 reps at 1-2s/rep
Shoulder shrugs🔗
- 30 reps at 2s/rep
Neck circles🔗
- 10 circles in one direction, 10 in the other at 2s/circle
Hula hoop🔗
- feet shoulder width apart, arms hanging loosely by sides or on hips
- flex knees and rotate hips in a circular motion
- still head and shoulders throughout
- 15s per direction
Back roll🔗
- knees bent and feet flat on the floor
- extend arms forward and grab knees
- pull knees toward chest and roll backwards until shoulders touch floor
- roll back up to starting position
Upper body🔗
Finger flexors🔗
- hold for 20s
Finger extensors🔗
- hold for 10s, then slowly rotate forearm to work the stretch for an additional 10s with the fist turned to the thumb-down position
Finger isolation🔗
- hold for 10s, release for a few seconds, then repeat for another 10-20s
Finger splits🔗
- hold for 10s, release for a few seconds, then repeat for another 10-20s
Rhomboids & trapezium🔗
- hold for 10s, release for 2-3s, hold for 20s
- (bonus) work the bent elbow up and down from horizontal position
Triceps🔗
- hold for 10s, release for a few seconds, then perform a secondary stretch for about 20s
- (bonus) extend the stretch down through the shoulder and back by leaning sideways slightly in the direction that you’re pulling your elbow
Biceps🔗
- walk hands away from your hips until mild tension in the biceps, hold for 20s
- do more walking, then hold for another 30s
Deltoids & latissimus🔗
- hold for 10s, then raise upward slightly to release the tension for a few seconds
- secondary stretch for 20-30s
Lower body🔗
Buttocks & lower back🔗
- hold for 10s, release for 2-3s, hold for 20s, repeat with other leg
Hamstrings🔗
- hold for 10s, release for 2-3s, hold for 20-30s, repeat with other leg
Piriformis🔗
- hold for 10s, then raise hips slightly to release the stretch for a few seconds
- secondary stretch for 30-60s
Adductor🔗
- primary 10-20s
- secondary 30-60s (if needed, grab thighs to apply some downward pressure)
Groin🔗
- primary 10s
- secondary 20-30s
- lie down, allow gravity to pull knees toward the floor for another 30-60s
Quadriceps, groin & hip flexors🔗
- primary 10s
- secondary 20-30s
Quadriceps & hip flexors🔗
- primary 10s
- secondary 20-30s
Calf🔗
- primary 20s
- secondary 30-60s
Lower back & buttocks🔗
- primary 10s
- secondary 20s
Torso / Core🔗
Obliques🔗
- primary 10s
- secondary 20s
Abdominals🔗
- primary 10s
- secondary 20-30s
Trunk rotation🔗
- primary 10-20s
- secondary 20-30s
Lower back & hips🔗
- primary 10-20s
- secondary 20-30s while pulling the bent knee all the way to the floor
General Stretch Advice🔗
- Warm-up / increase heart rate before stretching
- Stretch in a slow, gradually progressive manner. Never bounce or do any motion that is forceful or painful. Stretching should produce some discomfort, but never pain.
- Consider PNF (proprioceptive neuromuscular facilitation) for overcoming uncommon lack of flexibility
- Concentrate on the area you’re stretching. Focus on relaxing the muscle and visualize tension escaping like air from a balloon.
- Maintain slow, deep breathing throughout the stretch. Inhale through your nose and exhale through your mouth.
- Maintain a neutral back position - neither rounded nor hyper-extended - to maximize the stretch and avoid injury.
- Engage in some stretching five or six days per week, and not just on climbing days.
Last update: 2023-01-02