Upper Body Stretches

The following are stretches that we have found to be especially useful for climbers. It is worth noting that stretching alone will not solve the problem on its own you also need to activate opposing muscles of you are to affect your posture and long term mobility.

 
 
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Pectoralis Minor

The Pec Minor is one of the most common areas of tightness in climbers as it moves toyr arm down and across your body. It is therefor involved in and movement where you are pulling in a twisted position - which is allot! Tightness will result in rounded shoulders and thoracic spine causing extension in the lower back that can lead to pain. It will also reduce your vertical reach and strength when your arm is fully extended overhead. The restricted range of motion will also limit the strength you could potentially have in that muscle.

Form Notes
To reverse the function of the muscle you need to elevate your arm slightly over head. Keep your shoulder to the ground and focus on the external rotation through your shoulder.


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Pectoralis Major

The larger of the chest muscles, the Pec Major adducts your arm accross your body so it is very active in twisting movements and also compression. Pressing down when mantleing or topping out also have a large contribution from the Pec Major.

Form Notes
As the Pec Major runs more horisontrally to the Pec Minor you want your arm extended in line with your shoulders.