Rock Climbing Physical Therapy Warm Up
Essential Warm-Up Routine for Rock Climbers
Whether you’re an Index trad climber, Leavenworth boulderer, Exit 32 sport climber, regular at the Everett and Lynnwood climbing gyms, a proper warm-up is crucial for both performance and injury prevention. This warm-up routine targets the areas climbers most commonly injuries, and helps you warm up to both minimize your injury risk and improve climbing performance.
1. Shoulders: Bilateral Shoulder External Rotation with Band
Why: Warms up rotator cuff external rotators for climbing.
How to Perform (1-2 sets of 10–15 reps):
Hold band with both hands, palms up.
Keeping elbows at 90°, rotate your forearm outward, squeezing shoulder blades back, and then return.
2. Shoulders: Shoulder Flexion with Band
Why: Warms up deltoids, rotator cuff and scapular stabilizers for overhead moves.
How to Perform (1-2 sets of 10–15 reps):
Hold one end of the band in one hand with thumb facing up.
The other hand anchors the other end of the band by holding it at the opposite.
Raise your arm fully overhead, then lower with control.
3. Legs: High Step Hip Stretch
Why: Improves hip mobility for high steps and heel hooks.
How to Perform (6 reps of 10 second holds)
Step one foot up high on a rock.
Press hips forward until you feel a stretch.
Hold for 10 seconds.
Step down and switch sides
4. Fingers: Portable Fingerboard Hangs
Why: Activates finger flexors and warms up finger joints, tendons, and ligaments for crimpier climbing.
How to Perform:
Put the loop of a portable hangboard around your foot and grip the hangboard with an open grip.
Pull open grip for 7–10 seconds
Rest for 10 seconds.
Start with lighter pulls and gradually increase intensity.
After several sets, vary your grip to different positions like a half crimp.
Putting It All Together
You can do a solid warm-up in just a few minutes. It doesn’t have to be long. Do a quick warm-up so that you climb well and avoid climbing injuries.
If you do develop an injury, don’t hesitate to reach out to me though our contact page. I have over a decade in working with injured climbers, and you might be able to learn how to heal your injury with just a few visits (covered by your insurance).
