Best Rock Climbing Stretches You Should Know

Approximately 20,000 rock climbing injuries happen every year. When you’re out climbing you want to reduce the risk of getting injuries. The first step is to stretch before you go out for your climb. 

Remember to stretch after your climb as well. 

Some of the Best Rock Climbing Stretches You Can Do Before a Climb

Forearm Extensor & Flexor Stretches

Both of the extensor and flexor stretches help loosen your forearm muscles. This aids in preventing tenosynovitis and elbow tendinitis.  

You can do these stretches either in the air or on the ground. 

Flexors

In the Air – Raise one of your arms in front of you. Ensure your elbow is straight before you begin the exercise. Next, grab your other hand over the side of your thumb. Lift your hand upward. 

Hold this position for 20-30 seconds before switching to your next arm. 

On the Ground –  Place both of your hands, palms down, on the ground. Make sure your fingers are facing away from you. Keep your elbows are straight and lean forward going over your wrists.

Hold this position for 20-30 seconds once you feel your muscles stretching. 

After, place your palms on the ground once more, but have your fingers facing towards you. Once again, make sure your elbows are straight then lean backward.  

Go back until you feel your muscles stretching and hold the position for 20-30 seconds. This stretch can help loosen your biceps if they are tight as well.

Extensors

Doing extensor stretches help to loosen up your flexor muscles. When your extensors are too tight it can cause injury to your flexors. 

In the Air – Raise one of your arms out in front of you and make sure your elbow is straight. Next, grab the side of your thumb with your other hand. Use that hand to bend your wrist downward.

Hold this position for 20-30 seconds then switch to your other arm. 

On the Ground – Kneel and place one of your hands on the ground, making sure your palm is facing upward. Make a closed fist with your hand, then place your other hand on top of it. Keep your arm straight and lean forward until you feel your upper forearm stretching.

Hold this position for 10-20 seconds. Rotate to your next arm, then do both arms again.

Deep Squatting

Deep squatting strengthens your inner quads, calves, and hamstrings. It has the added benefit of giving you a full-body workout at the same time. What’s more, it increases your flexibility and knee stability.  

During this exercise ensure your heels stay on the ground to maintain form and stability. Make sure you’re not hunched and your shoulders aren’t curled. Ensure your back is straight but maintains the natural arc of your lower back.  

To start the squat, sit back as if you were about to sit down. Don’t push your knees forward as it can cause more strain. Go down as far as feels comfortable.

Line your knees up with your shoulders. Slowly extend them outward until you feel your muscles begin to stretch. If you’re working on your glutes, don’t go out as wide, but if you want to work on your quads, stretch out further.  

Once you feel your muscles stretching hold the position for 10-20 seconds. You can lean your body out to different sides of each leg to stretch out more of your muscles. Repeat this exercise to 4-5 times to stretch out the necessary muscles. 

These Are but a Few Rock Climbing Stretches

There are many rock climbing stretches out there. Do your research to find out about more stretches you can use to get your body the full workout it needs.

Moreover, make sure you’re doing the exercises correctly. If you do the exercises incorrectly it can lead to more injuries. Get help learning the stretches, if necessary.

Review our blog to learn cross-training exercises to get in peak physical condition.