When you’re new to rock climbing, it’s important to find a gym that offers beginner classes and has room to stretch! Stretching is often an overlooked part of rock climbing that shouldn’t be ignored if you want to prevent injury. Here’s a guide on how to stretch at a rock climbing gym.
How to rock climb for beginners
Rock climbing is a thrilling and challenging sport that can be enjoyed both indoors and outdoors. Indoor climbing, or bouldering, is a popular way to experience the physical and mental benefits of rock climbing in a controlled, safe environment. If you are new to indoor climbing, here are some tips on how to get started:
Find a gym: Look for a local rock climbing gym or bouldering facility that offers climbing routes for all skill levels. Many gyms offer day passes or memberships, as well as rental equipment and classes for beginners. Reach Climbing has an abundance of classes for new climbers so you will be able to learn all the basics from expert instructors before taking on the wall.
Learn the basics: Before you start climbing, it is important to learn proper technique and safety measures. Many gyms offer classes or instruction for beginners, which can teach you the fundamentals of climbing and how to use the equipment.
Warm up and stretch: Just like with any physical activity, it is important to warm up and stretch before climbing. This can help prevent injury and improve your performance.
Choose the right route: Start with routes that are within your skill level and gradually work your way up as you improve. Don’t be afraid to ask for help or guidance from staff or more experienced climbers.
Use proper equipment: Make sure to use the proper climbing shoes and harness, and check all equipment for wear and damage before using it.
Follow the gym’s rules: Each rock climbing gym may have different rules and policies, so make sure to follow them for your own safety and the safety of others.
By following these tips, you can have a safe and enjoyable indoor climbing experience. As you progress, you may want to consider joining a climbing club or taking advanced climbing classes to further improve your skills.
Best stretches for rock climbing
Stretching is an important part of any rock climbing routine, as it can help to prevent injury and improve performance. Here are some stretches that can be beneficial for rock climbers:
1. Wrist stretches: To stretch your wrists, extend your arm in front of you with your palm facing down. Use your other hand to gently push your fingers back towards your body, holding for 20-30 seconds. Repeat on the other side.
2. Forearm stretches: To stretch your forearms, extend your arm in front of you with your palm facing up. Use your other hand to gently pull your fingers back towards your body, holding for 20-30 seconds. Repeat on the other side.
3. Shoulder stretches: To stretch your shoulders, interlace your fingers behind your back and lift your arms up as high as you can. Hold for 20-30 seconds, then release.
4. Chest stretches: To stretch your chest, stand in a doorway with your arms extended to the sides at shoulder level. Step forward with one foot and lean your body into the doorway, holding for 20-30 seconds.
5. Tricep stretches: To stretch your triceps, extend one arm straight up and use your other hand to gently pull your elbow towards your head. Hold for 20-30 seconds, then repeat on the other side.
6. Hip flexor stretches: To stretch your hip flexors, kneel on one knee with your other foot in front of you. Slowly lean forward, keeping your back straight, until you feel a stretch in the front of your hip. Hold for 20-30 seconds, then repeat on the other side.