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The Outdoor Athlete Book

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Wilderness Sports > Rock & Ice Climbing > Rock and Ice Climbing: Stretching, Injury Prevention & Rehab

Rock and Ice Climbing: Stretching, Injury Prevention & Rehab

Rock, ice and mixed alpine climbing rely heavily on upper body, hip, and calf flexibility and require healthy finger, elbow and forearm tendons for optimal performance. The following links will direct you to specific stretches that you may want to add to your gym and crag climbing routine for optimal performance in the wilderness. For details about putting together a targeted stretching program, please refer to The Outdoor Athlete, Chapter 14. See also the DVD Train to Climb Mt. Rainier or Any High Peak for motion clips of many of the stretches suggested below.

Flexibility
Trapezius Stretch for trapezius and neck
Triangle Pose for pectorals, obliques, hamstrings
Alleviate Keyboard Stiffness includes forearms, trapezius and Hug a Tree stretches
Tree Hug, Torso Rotation, Band Cat Traction stretches for lower back
90-90 Hip Stretch for quadriceps and psoas
Frog Stretch for hips, hamstrings and adductors
Piriformis Stretch for hip and piriformis
Glute Stretch for deep gluteal muscles
Calf Stretch for gastrocnemius

Warm-up
Upper Body Warm-up how to prepare for upper body work
Lower Body Warm-up how to prepare for lower body work
Core Body Warm-up how to prepare for core body work

Restorative and Injury Prevention Exercises
Cable Rows to Face
Common Elbow Injuries
Rotator Cuff Strengthening and Stretching Exercises
Smart Hand, Grip and Finger Training
Thor Pronation and Wrist Extensions for elbow health
Climbing and Yoga: Injury Prevention or Causation?
What is the Best Way to Handle Sore or Strained Finger Tendons?
How to Get Started with Yoga
Ten Tips to Injury Free Climbing

Related Topics
Mountaineering Flexibility
Program for Rock and Ice Climbing

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