why should you stretch and train mobility?

Climbing is an incredibly demanding sport on our joints, muscles, and pretty much our whole body. It is sometimes obvious when our mobility or lack thereof gets in the way of our climbing, for example, high steps can be challenging for climbers with limited hip mobility, or certain moves on slab can be challenging for climbers with limited shoulder mobility. Training mobility serves to strengthen and increase the range of motion in our joints.

stretching and mobility routines

  • hip mobility & strengthening

    • leg swings 10x

    • forward lunges 5x

    • open/ close the gate 10x

    • frog squat 10x

    • 90/90 lifting each leg 10x back an front and each side

    • garland pose 30s

    repeat on each side as needed

    complete all exercises 3-5x times

  • end of session stretching

    • downward dog—> up dog (peddle legs) 3x

    • pigeon 30s on each side

    • figure 4 Stretch 20s

    • pretzel stretch 30s

    • frog stretch 30s

    • crossbody shoulder stretch 20s

    • doorframe stretch 20s each arm

    • tricep stretch 20s each arm

    • forearm stretch 40s

  • wrist mobility & strengthening

    • wrist circles 30s

    • prayer stretch 20s

    • dowel rotations 40s

    • dumbbell reverse curls 10x

    repeat all exercises on both wrists 3-5 times

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