Injury Prevention for Climbers
The neck is made up of flexor muscles in the front and extensor muscles in the back. When you look up at your partner while belaying or climbing, your neck extensors are constantly overworking. Over time, these muscles get strong and stiff while the neck flexors become weak, creating an imbalance. This imbalance can also lead to compression of the joints in your neck. You should be aware of the dangerous movements that can increase the stress on the neck and eventually lead to pain and injury. These movements are likely from poor belaying postures such as a backward-tilted neck, slumped spine and forward shoulders.
A. Stand upright in a belay stance. Loop a full body length TheraBand around the back of your head so that the ends meet in front of your head. Hold the tension of both straps with a straight arm directly in front of your head.
B. Retract your neck so that your ear is aligned with the center of your shoulder. Use your free hand to grasp the excess band. Pull your arm down to a belay-brake position. Raise it back to its starting position keeping the chin tuck posture.
What It Does
Isometrically strengthens your deep neck flexors mirroring the same motion that you would use to belay.
3 sets of 30-second holds once each day.