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
Shoulder shrugs
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
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
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. 
