Stretching while climbing
This set of stretching exercises will prepare your muscles for rock climbing.
Before stretching, spend a few minutes warming up the muscles.
1. Stretching the hands and wrists
Brief description of the exercise: clasp your fingers in the castle directly in front of you and make 10-12 rotations in your wrists.
2. Finger stretch
Brief description of the exercise: first bend your fingers at the joints and hold them in this position for 10 seconds, then straighten your fingers and simultaneously pull them in different directions.
3. Stretching the trapezoid and shoulders
Brief description of the exercise: raise your shoulders up until tension appears in the trapezoid and neck.
4. Exercise for stretching the shoulders, hands and fingers
A brief description of the exercise: interlace your fingers in the lock, then raise your hands up with your palms out.
5. Armpit and Shoulder Stretch
A brief description of the exercise: grab the elbow with your right hand with your left hand, then gently lean to the left side.
Brief description of the exercise: squat down so that the angle between the toes is about 15-20 degrees, and, depending on your flexibility, spread your knees 10-30 cm.
7. Stretching the hip joints
Brief description of the exercise: without lowering the knee of the back leg to the floor, gently lower the pelvis down.
8. Exercise for the groin muscles
A brief description of the exercise: sitting on the floor, connect the soles of the bent legs together, then wrap your hands around your toes and gently lean forward, feeling a stretch in the groin.
9. Rotation of the spine
A brief description of the exercise: take a pose as shown in the figure, then smoothly turn your head and upper half of the body, while pressing your right hand on the outer thigh of your left leg.
10. Stretching the thigh and ankle with the PNS method
Brief description of the exercise: lying on your side, grab the foot with your hand and try to push the thigh forward, while pushing the hand holding it with the foot.
11. Glute and hamstring stretch
Brief description of the exercise: in the supine position, lift one leg up to feel the stretch in the back of the thigh and buttocks.
12. Back stretch
Brief description of the exercise: stretch simultaneously in both directions with the leg and the opposite arm.
13. Exercise to relax the muscles of the neck
Brief description of the exercise: lying on your back, press your hands on the back of your head to stretch your neck muscles.
14. Exercise for the lower back and outer part of the pelvis
Brief description of the exercise: tilt your left leg with your right hand to feel the stretch in the lower back and outer thigh.
15. Stretching the shoulders, arms and latissimus dorsi
Brief description of the exercise: gently lean back until you feel a stretch in your arms, shoulders, upper and lateral parts of your back.
16. Forearm and Wrist Stretch
A brief description of the exercise: without lifting your palms from the floor, gently lean back, feeling a stretch in your forearms and wrists.
You need to spend about 6 minutes to complete all the exercises, while the reduced set of exercises (the mini-complex consists of exercises No. 1, 4, 5, 6, 7, 15, 16.) will take you about 3 minutes.
Author: Alexander Kuznetsov based on the book Stretching for Everyone by Bob and Jill Anderson
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