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15. Stretches for Crack Climbing

In this Yoga & Stretching for Climbing video, our CTT Yoga Instructor David Surber walks us through a series of pre-yoga and post-yoga stretches specifically designed to help prevent injury and relieve the joint stress in the shoulders, hips, knees, and ankles from crack climbing.

Reverse Prayer – Done before and after crack climbing, Reverse Prayer helps protect and strengthen the shoulder blades. Below are the steps for Reverse Prayer:

  1. Draw your finger tips together, up along the middle of your back.
  2. Put your palms together flat, and draw your shoulder blades back.
  3. Inhale peak up, exhale fold forward keeping your palms together while working to bring your fingertips closer towards your head.

Modification – Interlace the arms behind your back in case the shoulders are too tight, while still drawing your shoulder blades back for the move.

Tree Pose – Done before and after crack climbing, helps protect and strengthen the hip joint and knee joint. Below are the steps for Tree Pose:

  1. Lift your foot up on the inside of your thigh, and place it flat against your leg.
  2. Inhale circle your hands up to the sky.

Tip – Keeping a strong core and lower belly and gaze out in front of you to find a spot on the ground to help maintain focus, balance and good form.

Extended Hand to Foot Pose – Done before and after crack climbing, helps protect and strengthen the shoulder, the hip joint, hamstring and the knee joint. Below are the steps for Extended Hand to Foot pose:

  1. Take two fingers and grasp the big toe.
  2. Bend through the knee and extend through the leg as you open up to the side.
  3. Lift your opposite arm out to the opposing side and gaze off the finger tips.

Modification – Lift your foot and bend through the knee, place your hand inside of the knee and open up the hip to the side.

We hope you found this video helpful. Feel free to comment below with questions or thoughts!

 

Please remember, climbing is inherently dangerous. Climb at your own risk.

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