An athlete's body type comes in different shapes and sizes. Generally, not everyone is toned-a swimmer's broad shoulders, thinner legs, and lack of toned muscles help them swim faster; A marathon runner's petite figure allows them to endure long hours of physical activity, a boxer's arm reach can be a huge factor to his success. But what defines a climber's body? I've noticed something that's common for most (if not all) and it's what you call the "climber's posture". The hunched back figure is easily noticeable, as well as the forwarded head and neck.
What's the cause?
The mainback muscles we use while climbing are the lats, which allows us to pull up. Since climbing is composed of several pulling movements, these muscles are overdeveloped. The other back muscles are not practiced which often causes an in-balance and sadly, that bath posture. In addition, in our "rest" periods during an ascent, we are usually tired and become less aware of our stature, so we let our shoulders fall forward. We also look up too often, which causes the shoulders to hang up and not just relax down.
Combat the hunch!
To fight the hunch back, you simply need to work out the other muscle groups that are left at the back burner during climbing sessions. There are certain strings that you can do and exercises that will counterbalance the in-balance. First and foremost, you must be constantly aware of your attitudes and movements. Working out in front of a mirror is helpful, but also when you're outside the gym, check yourself in the mirror and try to change your body every now and then. Try to build a habit-the transformation might be slow and gradual but at least you are working on it little by little.
Do the Cobra Pose
This yoga pose is best known for opening your chest, stretching your pectoral muscles, and using your upper back muscles.
Start off by laying face down on the floor, position your palms at the side of your chest area, and lift your chest up from the ground. Remember to not lift your head, but instead use your upper back muscles to really open up that chest. Hold the pose for a couple of breaths, feel the intensity through your core, and slowly lower yourself down.
Band Assisted Stretching
Din instruktører og fellow climbers har sikkert fortalt dig mange gange før og efter træning, som du bør! Men neste gang, prøv at bruge et band i din post-klatring session. Det hjelper deg å strekke lenger enn du normalt ville. Stretching your muscles at the end of your workout should be taken seriously. Mens dine muskler er fortsatt i varme, er det best at strække dem ud så at din fleksibilitet bliver bedre. Du vil ikke bare notere evnen til at flytte mere, men også en kroppsstance som er mere justert.
Untighten with Foam Rollers and Lacrosse Balls
Loosen up the overused and tight muscles with foam rollers and lacrosse balls. These handy tools can be bought easily online; or if you're in a budget, most climbing gyms have these lying around in the work area / stretching area. Target tight areas like the lats, pecs, and even thighs to feel that release of tension once you roll over the roller / ball over the muscle.
Bad posture is a constant problem for everyone (not only climbers) but it can be solved with conscious effort. So next time you pass by a mirror or any reflective surfaces, check that posture and straighten up!