Flexibility for Climbers: Stretches to Prevent Injury
Updated: Sep 2
Have you ever woken up the day after a climbing session only to have your muscles protest every movement? Perhaps it’s time to give your muscles some love and consider incorporating a pre- and post-climb stretching routine.
Stretching routines help increase your flexibility. Flexibility is the passive range of motion of a muscle and the surrounding joints. As a climber, flexibility is crucial for executing moves such as high-heel hooks, high steps, and gastons.
Why Stretching Matters for Climbers
Implementing a stretching routine tailored to the muscle groups climbers use can prevent injury, enhance performance, and help you recover more quickly. Injuries occur when you overstretch soft tissue (muscles, tendons, or ligaments) or due to muscle imbalances. The more flexible the soft tissues, the harder it is to overstretch. Muscle imbalances occur when some muscles are overactive and others are underactive. Overactive muscles are tight and benefit from stretching to lengthen them. Underactive muscles benefit from strengthening to lessen the load on the overactive muscles.
Key Muscle Groups to Stretch as a Climber
Working on full-body flexibility will provide the greatest benefit, but for climbers, it can be helpful to focus on commonly recruited muscle groups. These include:
Shoulder and rotator cuffs
Forearms and wrists
Hips and hip flexors
Hamstrings and glutes
Calves and ankles
Mid and lower back
Stretching Routine Components
The Pre-Climb Warm Up: Dynamic Stretching
Dynamic stretching is most beneficial when done before climbing. Dynamic stretches promote blood flow to soft tissue as you move the joints through a full range of motion.
The Post-Climb Cool Down: Static Stretching
Static stretching involves holding poses for an extended period, slowly working deeper into the stretch. It is best to do static stretches once your muscles are warm, as this allows for a deeper stretch with a lower risk of injury. Stretching immediately after your climbing session is ideal for maximizing the benefits.
Pre- and Post-Climb Stretching Routines
Pre-Climb Dynamic Stretching Routine
Time: 5-15 minutes
Directions: Perform 10-20 reps of each stretch for 1 to 3 rounds.
Stretches:
Arm circles, working from small to large. Reverse the direction halfway through.
Dynamic hip openers (e.g., lunge with spinal twist, open-the-gates and close-the-gates, leg swings)
Cat Cows
Wrist and ankle circles
Flinger flicks and tendon glides
Post-Climb Static Stretching Routine
Time: 10-15 minutes
Directions: Perform each stretch for 30-60 seconds. Make sure to stretch both sides.
Stretches:
Cross-body shoulder/triceps stretch
Forearm stretch, palms up
Forearm stretch, palms down
Behind the head triceps stretch
Shoulder and biceps wall stretch
Side lunge stretch
Seated spinal twist
Calf stretch (against the wall or on a step)
Standing or seated quad stretch
Forward-fold stretch for the lower back and hamstrings
Tips to Avoid Common Mistakes
Listen to Your Body. You may experience mild discomfort when stretching. However, you should never feel sharp pain. If you begin to feel pain, STOP.
Control Your Movements. Focus on your breath and move with control. Avoid bouncing or relying on momentum to reach a deeper stretch, as this can cause strain.
Be Consistent. No one is perfect. There will be days when you forget to stretch or don’t have time for a complete stretching routine. Remember that something is better than nothing and that consistency beats perfection.
Stretching and its impact on flexibility are not something to overlook as a climber. Investing in a dynamic pre-climb and static post-climb stretching routine can help increase the longevity of your climbing career by reducing the risk of injury.
Developing sufficient flexibility takes time, so it’s important to be consistent, even if only for 10 minutes a day. Next time you head to the gym for a climbing session, give these stretching routines a try and see if your muscles feel the difference.[/vc_column_text][/vc_column]
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