A Great 10-Minute Warm-Up for Climbers 

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// Timestamps //
Intro and Warm-Up Overview (00:00)
Important Note (00:35)
Warm-Up #1: Tendon Glides (01:09)
Why Tendon Glides? (02:37)
Warm-Up #2: "No Moneys" (04:13)
Why "No Moneys?" (04:59)
Warm-Up #3: Recruitment Pulls (06:04)
Why Recruitment Pulls (07:26)
Closing Thoughts (08:21)
Super Mega Extra Credit Bonus Fun: Nordic Curls (09:04)
Bloopers (09:36)
// Introduction //
What’s the best way to prepare your body for climbing? Today, we’re going to cover a simple but super effective three-step warm-up that requires just a few minutes of your time, a single theraband, AND it’s backed by SCIENCE.
Now because this is the internet, I have to start by saying that while I think these are the three OPTIMAL activities to do before climbing, that does not mean they are the ONLY things you can do. Everyone has their own opinions, routines, and rituals for warming up, and that’s great! Know your body and what works best for you. If you’re patient enough to go through a 60-minute warm-up, more power to you!
But most climbers, myself included, want to warm up as quickly as possible so we can get to the fun stuff. So the warm-up we’re talking about today is going to:
Use our understanding of anatomy to target important muscle groups and tendons
Stimulate neural activity, increase oxygen uptake, and improve activation potential of those muscle groups
AND do all of that in about 10 minutes or less
To get THE MOST out of this video, please check out the website for the entire show notes which includes access to different research articles!
www.HoopersBeta.com/library/proper-warm-up-for-climbers
#rockclimbing #physicaltherapist #warmup
Disclaimer:
As always, exercises are to be performed assuming your own risk and should not be done if you feel you are at risk for injury. See a medical professional if you have concerns before starting new exercises.
// Image Attributions //
Hand image: Furfur / CC BY-SA (creativecommons.org/licenses/...)
Extensor image 1: Powellle / CC BY-SA (creativecommons.org/licenses/...)
Extensor image 2: Powellle / CC BY-SA (creativecommons.org/licenses/...)
Rhomboids: Anatomography / CC BY-SA 2.1 JP (creativecommons.org/licenses/...)
Infraspinatus: Anatomography / CC BY-SA 2.1 JP (creativecommons.org/licenses/...)
Teres Minor: Anatomography / CC BY-SA 2.1 JP (creativecommons.org/licenses/...)

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