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.