Rock climbing is not for the faint of heart. From the dizzying heights to, at times, literally hanging from your fingertips, it’s a physically demanding sport. One way you can avoid some of the aches and pains associated with this adrenaline pumping activity is one of a more serene nature: yoga. The relaxing poses of yoga can be used for strength training as well as a good stretching activity afterward. Try these stretches post-climb. Breathe slowly and evenly as you stretch, holding each pose for a count of five breaths.
Warrior One with Reverse Prayer Hands
Get into a low lunge position, firmly plant your back foot flat to the mat, toes at a 45 degree angle and front foot pointed forward. Keeping your front leg bent and feet flat on the ground, straighten your spine with hips and shoulders facing forward. Widen your stance if needed to hold this position. Bring your arms behind you to touch your palms together. Use a yoga strap or towel if your shoulders are too tight. This pose benefits your shoulders, chest, and hips.
Half Pigeon
From a low lunge, rear knee and shin on the mat, walk your front foot across the mat to your opposite hand and sit flat on your hip. Think of it as a half split, with your front leg bent in front of you instead of out straight. You can tuck a towel or yoga block under your hip if you can’t get it all the way to the floor. Hold this pose with your front foot flexed as you hold your torso straight and tall. This pose benefits your hips.
Floor Frog
On your knees, spread your knees as far apart as you can. Lean forward and put your forearms on the ground. Keep your ankles in line with your knees and feet flexed. Your hips should be positioned over your knees as well. This position is a little uncomfortable at first but it really opens up your hips. Don’t hold your breath. Breathe slowly for a count of five. This pose is fantastic for the hips especially.
Plank
These poses are great for a good stretch after a climb. But how about before? For overall core strengthening, you can’t beat planks. It’s just a pushup without the pushing part. Hold your body long and straight in a pushup position and keep your belly pulled in tight. For added benefit, try it with your forearms flat on the mat instead of being up on your palms. As you practice planking, you will be able to hold the pose progressively longer. Start slowly with five sets of ten seconds each, resting briefly in between, then work your way up to holding your plank pose for a full minute. Breathe slowly and evenly and keep that tummy tight. Having a strong core is key to a good and safe climb.
Images via torbakhopper, mariachily
