Stretching will increase your flexibility making it easier to move and maintain good technique.Stretching also decreases muscle soreness. Below I’ll present the stretches I use for climbing. If you’ve participated in any organized sports, most of these stretches will be old news. Two of them, however, are stretches specifically modified for climbing, I’ll start with those…
If you haven’t stretched much, maybe you should read some basic information here or here. I hold my stretches for 20 seconds.
This stretch is easily modified for climbing by leaning the torso as shown in the next image.
This stretch really gets to lifting muscles and oblique muscles well.
This stretch is fine for runners, but a climber should modify it as shown in the next photos
Instead of just reaching for your foot, bring your opposite hand above your head in a pin wheel motion when reaching to your foot. This will engage your lifting muscles, back, and obliques.
The position to hold is shown above. Notice the difference between this photo and the typical hamstring photo above.
Use a doorway to hold your arm back. Alternately, you could grasp hands behind your back.
This stretch is super important. It translates to good footwork and stemming.
Ever feel tight after climbing steep routes? Try this. It really stretches the lower back. This is a good buddy stretch. Have your partner hold your shoulder down, then move your knee towards the ground, stop when it’s uncomfortable. Hold for 20 seconds.
Another good buddy stretch. Always pair this with the torsion stretch above for best results.
Try to stretch on all your rest days, I’ve found this helps me recover. Let me know if you have any other good ones.