Start Your Next Session Right With This 5-Minute Warmup
A proper warmup will help you make the most of your climbing session and prevent long- and short-term injuries. Here's how to get started.
Stand with your feet hip-width apart. Extend your arms to the side in line with your hips. Extend your spine and lift your chest. Focus the mind. Be relaxed and awake for a couple of breaths.
With an exhalation, turn your head to the right, chin in line with your right shoulder. Inhale, then turn forward. Exhale, and turn your head to the left, chin in line with your left shoulder. Repeat twice for a total of three reps.
Inhale, and lift your arms to shoulder height. b.) Exhale, and bring your palms together in front of you, keeping your arms fully extended. c.) Inhale, bend the elbows, and bring your palms to your chest, fingertips touching. d.) Exhale, extend the arms to the front, and bring the palms together. a.) Inhale, and open the arms to the side, keeping the arms extended. b.) Exhale, and bring the palms together in front. Do three reps.
Keep your arms extended with your palms facing the floor. a.) Move your hands to the right, bring them to the center, move them to the left, and return them to center. Repeat three times. b.) Keeping your arms extended, fingers together, roll your hands in a circle to the right three times, then to the left three times. c.) Spread your fingers, roll your hands to the right three times, and repeat to the left three times. d.) Make your fingers into claws, and roll your hands to the right three times and to the left three times. Your wrists might crackle and pop as they loosen up.
a.) Reach your arms overhead. b.) Extend your arms completely, make a fist. c.) Extend your fingers 20 times (or until you develop a mild pump). d.) Swing the arms in front, right over left and left over right, three times.
Bring your hands to your hips, exhale, and keep your legs extended as you fold forward. Bend your knees, and with an inhalation, roll your torso up and right. Exhale, extend your legs, and roll down to the left. Do three reps to the right, and three reps to the left.
a.) Fold forward; hold the upper arms with your hands; relax the neck muscles, and allow the head to hang down. Take three deep breaths. Bring your hands to your hips, inhale, and come up. b.) Stand straight, lift your chest, and take a couple of breaths.
Stand firmly on your left foot. Raise your right leg, thigh parallel to the floor. Make three wide circles to the right with your right foot. Make three circles to the left. Switch legs.
Stand firmly on your left foot. Extend the right leg; point the toes at the floor. Roll the ankle to the right, and circle three times with the pointed toes. Repeat to the left. Switch legs.
Stand with your feet hip-width apart. Extend your arms in line with your hips. Extend your spine, and lift your chest. Focus the mind. Be relaxed and awake for a breath or two, then go send everything.
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