Climbing has proved how dynamic it is--a mixture of physical strength and technique, this sport is fairly complex since each route vary from each other. There are multiple climbing systems to grade its difficulty implying its wide range. That being said, flexibility is very important so that you can be physically flexible to do the moves and literally flexible to adjust to each wall. Keeping your joints loose will allow you to do a wider array of movements.
When you stretch prior training, there are essential body parts that need to be warmed up so that you move efficiently. A stiff hip can limit your twisting capabilities, a dead knee may not be able to backstep or drop enough, and a stiff inner thigh can unable a high step. Moreover, reaching far holds is a measure balance and grace. It’s a test of how you keep your center of gravity well-positioned so that each movement is strong yet precise.
Here’s the low down of stretches that you can practice before and after your training, proven to get you well-oiled for your next project.
One legged pigeon pose
This pose is known to stretch your harm strings and hip flexors, which are usually tight from sitting too often. This also allows you to perfect that high step which is often needed for harder boulder problems and higher graded top rope routes.
Those arms need some loosening before any climbing session. Start of slow by rotating the limbs clockwise for a few rounds, then counter clockwise to balance out the stretch.
Start off by standing straight, then step your right leg forward. Make sure your movement is controlled while you lower your hips down to the floor. Both knees should be at 90-degree angles. Your front knee should be aligned to your ankle. Do on the other side.
This stretch loosens up hamstrings and hip flexors. With the leg swings you prepare your joints and muscles that help increase the range of movement you can do and mobility as well.
Sumo squat with a twist
Squat down as low as you can, but make sure your back is straight. Then put your hands on your knees, and twist your body so that your shoulder dips down. This move allows you to stretch your shoulders and thighs simultaneously, which could be helpful when preparing before you hit the wall.