10 Moves to Cover Warm-Up and Cool-Down for Climbing

Warm-up and cool-down for climbing is a complex and profound topic. The method introduced in this article is extremely simple and clear.

Everyone can start doing it immediately after reading. Although it might not be the most comprehensive warm-up method, it is far better than doing nothing at all.

A perfect climbing day requires several elements: a good night’s sleep the day before, plenty of snacks and water, and supportive friends.

But we believe pre-climb stretching and post-climb relaxation should also be added to that list. Next, AOKWIT will show you some stretching exercises, including dynamic stretches for pre-climb warm-up and longer-held static stretches for post-climb cool-down.

I. Pre-Climb Warm-Up: Dynamic Stretches

These quick movements help warm you up in a “healthy way” without straining muscles by going into deep stretches too early. This routine quickly takes your body through the movements you’ll soon be doing on the wall.

Dynamic stretches accelerate blood flow to muscles, tendons, and ligaments, which is key to preventing sports injuries.

Before climbing, we recommend doing the following exercises:

Move 1: Stand tall, extend your arms straight forward. Kick your left leg towards your right fingers; switch sides.

Move 2: Swing your arms backward until your elbows and shoulders move together, then swing them forward. Repeat back and forth.

Move 3: Transition from a standing position into a cactus pose: Open your arms out to your sides at shoulder height, elbows bent 90 degrees. Then, rotate your forearms at the elbows, keeping elbows at shoulder height; rotate back to the starting position.

Move 4: Stand, kick your left heel towards your right hand; switch. Then do the same motion kicking backward.

Move 5: Open and close your fingers rapidly, as if trying to dry them.

II. Post-Climb Cool-Down: Hold Longer Recovery Positions

Save these stretches for the end of your gym session or after climbing on the rock.

Recovery stretches, as the name suggests, help muscles recover. They also aid in improving flexibility.

For climbers, AOKWIT believes the key areas to focus on include the chest, back, hips, hamstrings, and forearms.

Here are stretches specifically targeting these muscle groups:

Move 6: Place your palm flat against a wall, elbow at shoulder height, fingers pointing down to stretch the forearm and fingers; switch to fingers pointing up for another set. For a deeper stretch, twist your body away from the wall.

Move 7: Lie down with a rolled-up blanket, yoga block, coiled climbing rope, or climbing helmet placed under the middle of your back. Let your arms open naturally out to your sides. This move helps stretch the chest muscles.

Move 8: Sit with your right leg straight, bend your left leg and place your left ankle on your right knee. Lean your body forward to stretch the hip. Make sure to lean forward from your chest, not your head, and keep your hips on the ground. Switch legs.

Move 9: Lie down, bend your knees, and let them fall to one side to twist your spine; switch to the other side. Keep your shoulders and arms open and grounded. For a deeper stretch, straighten one leg while bending and pressing the other leg across your body.

Move 10: Lie on your stomach, bend your knees, and point your feet towards your back to stretch the quadriceps. If this position is too difficult or causes knee discomfort, place a yoga block or rolled blanket under your hips/thighs. You can also stretch one leg at a time.

Conclusion: Stretching helps climbers warm up, increase flexibility, focus better on the wall, and recover more effectively. It should be an essential part of every climbing session.