3 Simple Rock Climbing Stretches!

3 Simple Rock Climbing Stretches!


Our Physiotherapist, Simon Kelly said that
he was passionate about treating shoulder injuries. So I took him to the Cliffhanger Indoor Rock
Climbing gym in Vancouver this week and showed him what a good shoulder work out looked like
for me. This is what he had to say after the work
out. Hi Everyone, It’s Simon Kelly. This is my first time here at the gym with
Wil. I just want to give you 3 stretches that you
want to do for rock climbing. Stretching your forearms are very important,
stretching the shoulder and especially stretching out the lats – That’s the most important
thing. There will also be videos to follow. Cheers Everybody. This is stretch will help ease the tight forearms! Start with the elbow in a bent position. With the opposite hand, fully extend the wrist
and fingers. Then straighten out the elbow and hold this
for 30 seconds and repeat 3 sets. The overuse tendinopathies that occur in the
medial elbow can be caused by overly tight forearm flexors. This is very common in rock climbers or golfers. To stretch out the right rotator cuff muscle,
place a non-stretchy strap with your left hand over your head and behind your back. Reach the right hand behind your back to grab
the strap. Reach as far up as you can towards your limit
but avoid tilting your shoulder forward. Stabilize the front of your right shoulder
by placing it against a corner or a door frame and step the left foot forward. Hold tightly with your right hand and pull
the strap upwards with your left. Hold this stretch for 30 seconds and repeat
for 3 sets. Doing this stretch daily can help increase
the mobility of your stiff shoulder if you’re experiencing shoulder impingement pain due
to a tight overuse Supraspinatus Rotator Cuff muscle. It’s also great to do as a warm down stretch
when it’s abnormally tight and stiff. This stretch will help open up the latissimus
dorsi muscles. Start by holding onto a bar or pole that is
anchored down or a door frame at shoulder height with your right hand. Then, step your opposite foot slightly forward
and your right foot back. As you bend your right knee down, lean your
body weight backwards and feel the stretch into your lat muscle. Hold it for 30 seconds, doing 3 sets on each
side. This is a muscle that becomes overly developed
and tight in rock climbers! It can cause non optimal movement patterns
in the shoulder which can then lead to varying degrees of shoulder dysfunctions.

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