training
Stretching
Stretching is not only beneficial for preventing injuries but can also improve your strength up to 20%
Of course climbers who stretch can have a greater range of motion and flexibility that can help them in moves like high stepping.
Stretching should be practised after climbing. 20 to 30 mins of stretching after each climbing session will boost your climbing performance a lot.
Here are 5 simple excersises that can help you improve your flexibility.
1.The high-step stretch. This excersice improves active flexibility for the crucial climbing move, high-stepping. Start by trying to bring your foot on a surface (a table for example) at or near waist level. Once your manage to put your foot on keep it in this position for 30 seconds. Now alter your feet and hold another 30 secs.
2 The forearm stretch. This stretch prevents elbow injuries but also improves finger strength. Start by kneeling on the ground. then put your weigh on your palms like in push-ups. Then turn your palms inwards towards your knees. hold 20-30 secs.
3. The bicep-shoulder-finger stretch. Go next to a wall. Put your palm on the wall fingers downwards. Now with your arm straight try to turn your body until you have your back towards the wall. Hold for 20-30 secs. Do the same with the other hand.
4. The inner thigh-adductor stretch. This stretch can help you a lot with high stepping moves especially when the foothold is further away to your side. It is also very beneficial to moves where you use your foot like a claw to ''grab'' and pull your body towards the rock. Start by sitting on the ground holding your foot soles together. Now spread your knees and try to push them towards the ground. You can help by pushing your knees with your elbows. hold at the lowest point for 30 secs.
5. The waist-thigh-shoulder stretch. This excersise can help you in long cross moves. Start by sitting on the ground legs straight in front of you. Bring your right leg above your left leg, bend your knee and put your foot on the ground next to your left knee. Now pass your right arm on the left of your bent knee and grab your right foot with it. Place your left hand on the ground behind you and try to turn your waist until you face backwards. hold for 20 secs. Then you do the same at the other side.