By Kaitlin Rejoso, PT, DPT
Bouldering is a demanding sport that tests your strength, flexibility, balance and mental focus. It also places significant strain on your body, particularly your fingers, shoulder and core. Incorporating physical therapy into your routine can enhance your climbing performance, prevent injuries and support long-term health.
Warm-up exercises to try before your next climb
Before you hop on the wall, warming up is essential for optimizing your performance and preventing injuries. A proper warm-up prepares your body for the specific movements involved in bouldering, such as gripping, pulling and jumping by increasing blood flow, activating key muscle groups and enhancing flexibility. Here are some simple full body mobility drills to incorporate in your pre-climb routine.
- Scap PullsÂ
Start by hanging off a pull up bar with your elbows straight and shoulders relaxed. Without bending your elbows, focus on pulling your shoulder blades down and together, which will slightly lift your body. Hold this position for 3-5 seconds, then slowly release the tension until you return to the starting position. Repeat for 10-12 reps in a controlled manner, focusing on scapular control.
- Wrist Flexor Stretches
Reach your arm out in front of you with your elbow straight and palm facing up. With your other hand, grab your fingers and pull your fingers down and toward you, until you feel a stretch on the inner forearm. Hold for 15-20 seconds and repeat for 3-5 reps each arm.
- Open Book Stretch
Lie on your side with your top knee bent to 90 degrees and bottom leg straight, with both your arms straight in front of you at shoulder level, palms together. Lift your top arm towards the ceiling and rotate your upper body until your chest is completely open and your arm and upper back are flat on the floor, or until you feel a stretch across the chest and shoulders. Hold this open position for 5-10 seconds then slowly return to the starting position. Repeat 5-10 times or until you feel more relaxed in the ending position. Repeat the same motion on the opposite side.
- Hip 90/90Â
Sit on the floor with your right leg in front of you, with your knee bent at 90 degrees and the right outer ankle flat on the floor. Position your left knee behind you at 90 degrees, with the left inner ankle flat on the floor. From here, pivot your hips and knees to the opposite side, ending with your right inner ankle and left outer ankle on the floor. Hold each position for 15-20 seconds and repeat the motion for 5-10 reps, or until the switchover feels smoother.
- Ankle DorsiflexionÂ
Stand facing a wall with one foot in front of the other. You can use your hands to support your upper body on the wall. With the front leg, bend your knee as far as you can towards the wall, keeping in mind to keep the heel down on the floor as you bend. Hold the position for 5-10 seconds then return to the starting position. Repeat for 5-10 reps, or until it feels comfortable to hold the forward knee position.
Take Your Climbing to the Next Level
Physical therapy is more than injury recovery — it’s a proactive approach to building strength, enhancing mobility, and optimizing your climbing potential. Whether you’re tackling your first V0 or working on your next V10 project, investing in your body will help you climb stronger, smarter and longer.
If you’re looking to improve your performance or recover from an injury, consult a physical therapist with experience in climbing biomechanics to create a program tailored to your goals! Request an appointment with us today!
