HealthFlex
×
  • Home
  • Our Clinic
    • About Us
    • Our Staff
    • Gallery
    • Testimonials
    • Write Us A Review
  • Services
  • Core EX
  • New Patient
    • New Patient Guide
    • Appointment Booking
    • Free Consultation
    • Patient Forms
    • Insurance Information
  • Blog
  • Employment
  • Contact Us
  • FAQ

Rock Climbing Perks

August 6, 2019Injury PreventionLifestyle

It’s all about your rotator cuff strength!

Rock climbing is quickly becoming more popular as a sport, with indoor climbing gyms making it more accessible than ever.  It is even coming to the 2020 Olympics in Japan, for the first time ever!

Indoor climbing has enabled individuals, young and old, to safely enjoy the climbing experience in a controlled environment.  As more partake in the sport, physical therapists are holding an increasing responsibility to keep up with the demands of the growing sport.  We are seeing more climbers coming in with injured shoulders, elbows, wrists, neck, fingers, hips and lower back.

If you are a climber, you need to understand that a wide range of functional movements are needed to climb, typically when your shoulders are at 90 of flexion, or higher.  Lateral movements also require your shoulders to be more elevated and abducted.  So when you’re working on overhands or steep routes, your elbows are straight whereas during simple routes typically your shoulders are in a neutral to slightly internally rotated position.  It is therefore essential that you work the correct movements in order to strengthen the rotator cuff to further assist you during climbing.

For a shoulder exercise to be effective, it needs to be functional and must mirror the demands of the strain on the rotator cuff while climbing.  In order for you to better understand the shoulder dynamics, we’ve attached an example of an exercise that strengthens the rotator cuff, develops scapular endurance and mimics the way it is used when you’re on the rock wall.

Scapula Wall Clocks

Place a theraband around your wrists and rest your hands on a wall.

Imagine there is a clock in front of you.

Slide your right arm straight up (towards the 12 o’clock) and return to starting position.  Then slide the same right arm a diagonal upwards (towards the 2 o’clock) and return to starting position.  Repeat the movement towards the 4 and 6 o’clock positions.

Then repeat the same exercise with your left shoulder starting with the 6 o’clock and moving clockwise to finish at the 12 o’clock.

What is the purpose of this exercise?

Scapular clocks with theraband resistance will target your scapular stabilizers and strengthen your rotator cuff by mirroring the action of reaching out for different climbing holds in various positions.

It is important to keep a neutral spine, while keeping the scapula tucked “down and in” throughout the full exercise.

Strong and stable shoulders will allow you to enjoy the pleasures of rock climbing while helping to prevent future injuries.

If you want to learn more about climbing workout ideas, follow us on Instagram @coreperformance.pt or call us for a free consultation with one of our physical therapists.

Read more here.

Add Comment Cancel


Categories

  • Diagnosis
  • Golf
  • Injury Prevention
  • Insurances
  • Lifestyle
  • Nutrition
  • Pickleball
  • Posture
  • Resistance Training
  • Running
  • Spine Health
  • Sports Medicine
  • Uncategorized
  • Yoga

Archives

  • September 2022
  • June 2022
  • May 2022
  • January 2022
  • March 2021
  • August 2020
  • June 2020
  • April 2020
  • March 2020
  • February 2020
  • January 2020
  • October 2019
  • August 2019
  • May 2019
  • April 2019
  • February 2019
  • January 2019
  • December 2018
  • November 2018
  • October 2018
  • September 2018
  • August 2018
  • July 2018
  • May 2018
  • April 2018
  • March 2018
  • February 2018
  • January 2018
  • December 2017
  • November 2017

Premier sports and orthopedic rehabilitation center in Newport Beach and Irvine. Our commitment is to provide the most professional and expert care to ensure a quick, comfortable recovery from injury or pain.

949-759-1840

info@coreperformancept.com

15 Corporate Plaza Suite 130, Newport Beach CA 92660

Our second location in Irvine

949-861-3416

info@coreperformancept.com

37 Creek Road Suite 190, Irvine CA 92604

Latest News

  • Benefits of Plyometric Exercise After ACL Reconstruction Sep 23

    Anterior cruciate ligament tears are one of the most detrimental...

  • Diaphragmatic Breathing Jun 22

    What is diaphragmatic breathing? The diaphragm is a large muscle...

  • Intermittent Pneumatic Compression (IPC) Therapy Jun 22

    What is compression therapy? Compression therapy increases blood flow in...

  • Graston Technique: What is it and how can it help you? Jun 17

    Graston Technique is a form of Instrument Assisted Soft Tissue...

  • Pickleball: Tennis Elbow (Lateral Epicondylitis) Jun 17

    What is Lateral Epicondylitis? “Tennis Elbow” is caused by overuse...

Copyright ©2021 all rights reserved
  • COVID-19