Climbers Blog 2017

Climbers – Are you balanced?
After seeing a few of you guys from Dynamic Rock I’m noticing a common issue, I know I won’t be giving you any new information but sometimes we need reminder as to why it’s important to keep including the stretching and cross training. So I’ve found some really useful information from an article written by Alli Rainey on muscle imbalance and rock climbing.

We All Do It!!! Yes we do – we all know we should be doing our warm ups and cool downs and stretches but it is the first thing to go when we are pushed for time. “It doesn’t really matter does it? – it won’t really affect ME”

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Have you got over tight pectoral muscles, hunched shoulders a concave chest, neck jutting out? These postural issues could all be signs that you are creating a muscle imbalance.

All the muscles in the body work to hold and move our bones and joints, they do this by sometimes working together and in groups, but also using other muscles to create an “opposing” force.

When one muscle group is constantly trained and worked and develops to be significantly
stronger than the opposing muscles this causes a “muscle imbalance” and can pull our bones
and joints out of alignment, this can impair your performance and also lead to injuries.

You can balance your shoulder muscles by adding strength-training exercises to your workouts that counter the typical pulling motions of rock climbing. Appropriate choices include military presses, bench presses and shoulder raises.

Rock climbing works your upper and lower arms consistently and repetitively, both during
pulling motions as well as simply while you’re hanging on. Develop more balanced muscles in your upper arms with bench presses, triceps pushdowns and pushups.

Counter the stress of holding on with your fingers by performing reverse wrist curls. Stretch your arms after strength training. For a simple finger/forearm stretch, grasp each finger and thumb individually, palm facing away and arm straight, and pull back gently.

Work your pectoral muscles to combat the classic climber hunchback posture. Effective chest muscle exercises include bench presses, pushups and chest flys, as suggested by

And of course a regular massage will help to keep the muscles loose and supple � Click here to Book your massage with 20 % OFF


Brad Walker at Has very kindly given me permission to refer to his website and articles where you will find loads of great information on stretching but here is a useful chest stretch to help those tight pectoral muscles.

**Never stretch an injured muscle for the first 48 to 72 hours or if swelling is still present

Key Stretch of Importance #02 – Parallel Arm Chest Stretchby Brad Walker | Feb 15, 2016

A few weeks ago I published my first “Key Stretch of Importance” and it was a big hit. People loved the idea of having a few key stretches to include in their routine. And below you’ll find my second Key Stretch of Importance: the Parallel Arm Chest

What’s so great about this stretch? Well, with lots of people spending more and more time behind a computer or the steering wheel of a car your chest and shoulders can get pretty tight. When this happens your upper back can fatigue and lose its ability to stabilize your thoracic spine and neck, which can lead to kyphosis (or hunch back). This stretch will help to open up your shoulders and chest, and take a lot of pressure off your upper back and neck. So if you experience any pain in your upper back, this stretch is just what you need.

How to perform this stretch: Stand with your arm extended to the rear and parallel to the ground. (Or for a variation, bend your elbow to 90 degrees.) Hold on to an immovable object (like a wall or pole and then turn your shoulders and body away from your outstretched arm. How long to hold this stretch: Hold this position for between 20 to 30 seconds while concentrating on breathing deeply and slowly. Carefully move out of the stretch position and then repeat on the other side. Repeat 2 to 3 times on each side. If you’re looking for more great stretches check out the Ultimate Guide to Stretching & Flexibility.

Information provided by All rights reserved Since 1995 the Stretch Coach has been at the cutting edge of research and development into the field of stretching, flexibility and sports injury management. For more information, please visit…


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