climbing_doctor_logo_KDeveloped by Dr. Jared Vagy “The Climbing Doctor”
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Hazel Findlay Rehab Program

A dynamic warm-up will increase the blood flow to your muscles, ligaments and joints to prepare them for activity
These exercises will loosen your shoulder to help rehabilitate injury.

Click here to learn the anatomy why you should do this.

Click here for the first reason from your evaluation why to do this.

Click here for the second reason from your evaluation why to do this.

Click here to see how this relates to climbing. 

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Make sure elbows do not dip below shoulders

This exercise should be performed after your mobility exercises to utilize the range of motion that you just gained.

This is the muscle that keeps your shoulder blade from winging.

Click here to see why you need to do this exercise.

You can choose anything that targets the muscles in the back, the closer you can mirror climbing movement the better the carryover. Only perform these exercises once you gain your full range of motion as they can lead to increased soreness and discomfort if performing when you do not have your full range. If these are too much of a challenge or to easy, I can modify to fit your stage of rehab.
Tips: make sure your shoulder is externally rotated. Do not let your hands go behind your shoulder, meaning don’t over stretch the range of motion.
For any of the above strength exercises, add in perturbation, or quick miniature movements throughout the entire range to improve the stability of the joint. They can be done by a physio or you can create the same effect with exercise with a resistance band or water bottle.

Here is why these are important for you to do

This is an example of a climbing specific training with a shoulder focus. This teaches you to keep your shoulder blades down when you climb. Make sure to only perform once you have full range of motion.
View this video to see why

View this second video to see another clip why