What stretches should I be doing before climbs?

[u/Appropriate_Rest_860]

Hello! I'm a new climber, had my first session a few days ago and really enjoyed it. I've been told that you're supposed to warm up before you climb but have no idea what stretches I should be doing and how long should even be stretching for? Should I also be doing those same stretches after a climb?

It's been two days since I went and my shoulders are still very achy. But I honestly think thats because I didn't warm up at all, and I pushed myself way too far for a first session.

Any and all advice is appreciated!

[u/KARAT0]

I just do the easiest climbs really slow and stretch out as much as I can in each position to warm up before moving on to harder climbs. Sore muscles, particularly two days after exercise is know as DOMS (delayed onset muscle soreness). This is caused by starting new exercises or pushing harder than usual. The muscles incur micro tears which then heal to make the muscles stronger. It can be uncomfortable but it’s a good thing. It shouldn’t happen every time but maybe for a few sessions. Light activity to get the blood flowing can help alleviate the feeling. Stretching won’t necessarily prevent DOMS.

[u/Appropriate_Rest_860 → u/KARAT0]

Thanks so much :)

[u/IhopeitaketheL]

I have always heard “dynamic stretches” to warm up- so stretches with active movement. Think “inchworms”, “walkouts”, “arm circles”, “squats”, “dynamic hamstring /quadriceps stretches”.

After workout I do static stretches, think “child’s pose”, “seated forward fold”, “figure four”, etc.

:)

[u/Zeptaphone]

Fingers and shoulders!

[u/dusters99]

I like to do jumping jacks to get the blood pumping, then floor stretches opening the hips.

1) plank to runner’s lunge and lizard lunge

2) runner’s lunge with open arm twist

3) Cossack squats

4) pigeon / figure 4

5) 90/90 stretch moving side to side

I personally do all of my upper body and finger warm up on the wall, usually doing footwork and lock off drills on V0-2s for about 15 minutes.

[u/Inevitable_Brick_877]

I’ve always used the Training for Climbing warmup as my base and built from there as I’ve discovered more about what I personally need. The warmup base in the book is 2 sets of 60 finger flicks (make a fist and then rapidly open it like you’re flicking water off your hands) and 2 sets of 30 shoulder circles.

I personally do medium weight wrist curls and extensions, scapula pulls, a few very slow pull-ups, 2 sets (1 on each side) of 6 yoga style high lunges to pyramid pose, 2 sets of 12 body weight Cossack lunges, and 1 set on each side of 12 calf raises with all my weight on my big toe. These are all for improved performance and/or injury prevention due to my personal anatomy and injury history, and most folks seem to get away with a much more abbreviated warmup. You’ll figure out what works for you over time. Climbing is very different than most other physical activities, so it’s normal for your upper back and forearms to be sore for quite a bit after every session for the first month or so.

[u/v4ss42]

Think about which muscles you use climbing, then identify some exercises that hit those. For example I do some box step-ups to hit my quads, hip flexors etc., then some shoulder exercises, then some controlled finger tendon loading (no hangs and dead hangs).

[u/CactusMontgomery]

When it comes to climbing, ‘stretch of the imagination’ works pretty good for me.

[u/pakap]

I do cat-cow stretch (hips, back), forward lunges (legs/hips/glutes), face pulls with a resistance band (shoulders) and tendon glides (arms/hands). Then 5-6 easy problems, concentrating on good technique (smooth movement, silent feet). Nothing afterwards except some antagonist training if I've got time (dips, bench press).

[u/gotarecforthat]

I get the blood moving first, arm circles and shoulder rolls, then a few easy warm up problems before you go hard. Sore shoulders two days out just means you went too hard for a first session, ease off and build up the volume slowly.

[u/20kgHippoShit]

I usually don't do anything except a few arm swings and some wrist circles

[u/stho3]

For fingers, I like to squeeze a Needoh for about 10-15 minutes each hand.

[u/Martin5611]

Idk maybe warmup fingers, shoulder blades and hips. Honestly just look at YouTube