By: Elli West, OTD,OTR/L and Derrick DeBenedetto, PT, DPT, CAFS
Climbing pushes both your body and mind to new limits, whether you’re bouldering, sport climbing, or speed climbing. Each discipline comes with its own unique challenges, but one thing every climber can agree on is the importance of a solid warm-up.
Unlike other sports, climbing demands both strength and precision—especially in your fingers, wrists, and shoulders. To reach your hardest routes or nail your best time, it’s important to prepare your body for the specific movements that climbing requires so your muscles, joints, and tendons can work their best and stay healthy. Check out the routines below for effective stretches and warm-ups, perfect for climbers of all levels and disciplines.
Watch the whole stretch routine at your next climb.
Here are the individual routines for quick warmups and targeted areas!
- Get the muscles and tendons in the hand ready for your climb with this quick hand warm up:
2. Get your leg muscles activated and ready for movement with this dynamic hamstring stretch:
3. Prevent muscle tightness and shoulder or back strain with this lat stretch to reach higher with ease!
4. Improve blood flow and reduce soreness in your chest with this pec stretch:
5. Warm up your rotator cuff and prepare your shoulders for pulling and locking off with this shoulder mobility warm-up:
Happy Climbing!
Climbing should feel strong, not sore! Stay ahead of injuries—book your free movement screen with a Spooner physical/occupational therapist today!
Read on! For more climbing resources, check out the following Spooner blogs:
How does PT help Climbers?
Staying on the Wall: Avoiding Risk of Injury for Climbers