Get rock-ready, the days are getting longer and the season is coming up quick!
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Shoulders feeling a bit creaky? Not quite sure if that pulley injury or hamstring strain is quite healed? No worries, we've got you covered!
Here are 3 tips to start this climbing season with strength and stability.
1. Scapular Stabilization
Stand with your hands on the wall in a pushup position. While keeping elbows straight, drop your chest towards the wall and squeeze your shoulder blades together. Then push your chest away from the wall and spread your shoulder blades apart. Keep neck relaxed and in a neutral position.
Repeat 10-12x, rest 1 min, repeat 3x.
Progression: Pushup position on floor from either knees or feet.
2. Elbow Tendonitis Prevention
Hold a light weight (2-5 lbs) by the end (like how you would hold a hammer). While holding elbow still, slowly allow the weight to drop to the inside, so your palm ends up facing downwards. Return to start position.
Repeat 10-12x/side, rest 1 min, repeat 3x.
3. Hamstring (Heel Hook) Mobility
Step front foot forward into a lunge position. Rock back on your front heel, point your toes up towards your shin, and shift your weight back on your back leg. Feel a stretch at the back of your thigh and hold for a breath. Rock back and forth from this position and the lunge.
10-12x/side, rest 1 min, repeat 3x.
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