What are Finger Exercisers? These tools help strengthen the finger extensor muscles and tendons in the back of the hand, wrist and fingers. Perform isometric holds at varied angles to mirror the muscle actions of the fingers while climbing. How Long Do I Perform the Exercises For? Perform for 3 sets of 30 seconds. Your hold times during the 30 seconds will vary based on your preferred style of climbing—they should be roughly the same length of time you grip holds on the rock (see chart below).

What is the Metolius GripSaver Plus? This tool helps strengthen the finger extensor muscles and tendons in the back of the hand, wrist and fingers. Perform isometric holds at varied angles to mirror the muscle actions of the fingers while climbing. How Long Do I Perform the Exercises For? Perform for 3 sets of 30 seconds. Your hold times during the 30 seconds will vary based on your preferred style of climbing—they should be roughly the same length of time you grip holds on the rock (see chart below). How Do You Use t he Metolius GripSaver Plus? Place your fingers through the holes, hold your hand in the chosen of climbing specific position, and press your fingers outward on the device until your feel tension in the back of your fingers, wrist and forearms.

What are Power Fingers? Powerfingers help strengthen the finger extensor muscles and tendons in the back of the hand, wrist and fingers. Perform isometric holds at varied angles to mirror the muscle actions of the fingers while climbing. How Long Do I Perform the Exercises For? Perform for 3 sets of 30 seconds. Your hold times during the 30 seconds will vary based on your preferred style of climbing—they should be roughly the same length of time you grip holds on the rock (see chart below). How Do You Use Power Fingers? Place your fingers through the holes, hold your hand in the chosen of climbing specific position, and press your fingers outward on the device until your feel tension in the back of your fingers, wrist and forearms.

What is the Hand Xtrainer? This tool helps strengthen the finger extensor muscles and tendons in the back of the hand, wrist and fingers. Perform isometric holds at varied angles to mirror the muscle actions of the fingers while climbing. How Long Do I Perform the Exercises For? Perform for 3 sets of 30 seconds. Your hold times during the 30 seconds will vary based on your preferred style of climbing—they should be roughly the same length of time you grip holds on the rock (see chart below). How Do You Use t he Hand Xtrainer? Place your fingers through the holes, hold your hand in the chosen of climbing specific position, and press your fingers outward on the device until your feel tension in the back of your fingers, wrist and forearms.

Use the acupressure rings to prevent and rehabilitate rock climbing injuries by increasing the blood flow to the finger. Example of an Acupressure Ring Exercise Simply slide the acupressure ring back and forth on your finger while pressing gently into the ring.

What is a CLX Band? Think of it simply as a TheraBand daisy chain. The patented exercise tool links a continuous series of resistive loops, creating an ultra-portable, intuitive tool that can quickly be adjusted to perform a seemingly endless array of exercises. The consecutive loops enable you perform a range of new exercises that are difficult to perform with a traditional resistance band. Example of a CLX Band Exercise This exercise strengthens the muscles that stabilize your scapula (shoulder blade) and that rotate your humerus (upper arm bone). The resistance of the band acting on your shoulder teaches it to remain engaged and stable while your humerus moves. This is critical for preventing chicken winging and can also improve shoulder stability while climbing.

To Create a Full-Length Band Step inside the band and pull the loose ends with just enough tension to eliminate any folds. Measure the height of the band on each side. The band should reach from the floor to the top of your head on both sides of your body. Cut the band. Example of a Full-Length Band Exercise A muscle activation exercise that utilizes the full-length band to activate the climbing oppositional muscles in the arms and legs. To Create a Looped Band With the remainder of the band, measure the distance from your fingertips to your shoulder and cut the band to this length. Tie two knots at the end of the band to make a loop. Example of a Looped Band Exercise A stability exercise that uses a looped band to strengthen the muscles in the rotator cuff.

What Are TheraBand Loops Used For? The looped resistance band can be used for a variety of upper and lower body exercises. An Example of an Exercise With a TheraBand Loop Kneel down and press your hands or fists into the ground. Wrap a single resistance band around your wrists. Imagine there is a clock in front of you with 12 o’clock at the top and 6 o’clock at the bottom. Press your wrists outwards on the band towards the positions on a clock. The right hand reaches to positions 1, 2, 3, 4, 5 and 6 o’clock while the left hand reaches to 6, 7, 8, 9, 10 and 11 o’clock. A few examples are listed below. A. Right hand reaches to 2 o’clock. B. Left hand reaches to 10 o’clock. C. Right hand reaches to 1 o’clock.

What is a Lacrosse Ball Used For? A lacrosse ball is a firm ball that can be used to perform self soft tissue release on tight muscles An Example of Using a Lacrosse Ball for Soft Tissue Release Place a firm ball against the wall or floor; a lacrosse ball works best. Lift your arm up and across your body to expose the rotator cuff muscles. Press your weight into the ball and move your body in a circular pattern. You should feel a point of maximal discomfort, this is most likely the stiffest region of the rotator cuff muscles and will need the most attention.

Why is it Important to Stretch? It is important to stretch the stiff muscles in your body to increase flexibility and prevent injury. Stretching before climbing should always be dynamic. However, stretching any other time can be a combination of both static and dynamic. The foam roll can be an excellent tool to utilize during your stretching program. Example of a Stretching Routine with the Foam Roller The stretching program below can be performed up to three times each day. Perform exercises for 30 seconds to 1 minute each. Make sure to keep your stomach engaged and your ribcage down when performing the stretches.

What is a FlexBar? A FlexBar is a clinical-research-proven rehab tool be effective in treating elbow pain. The tool was used in a study that showed that one exercise performed with the TheraBand FlexBar reduced elbow pain by 81% and increased strength in tendons by 72% for people with outside elbow pain. An Example of Using the FlexBar to Treat Climbing Injuries A. Hold the FlexBar in your painful hand with your wrist extended back. B. Grasp the other end of the rubber bar with the non-painful hand. C. Twist the bar by flexing the non-painful wrist while holding the painful wrist in back in extension. D. Bring your arms in front of your body with your elbows straight maintaining the twist in the bar. E. Slowly untwist the bar by allowing the painful wrist to flex forward.

What Are Sliders Used For? The sliders can be used on the ground to warm-up the body in climbing specific positions. As you become comfortable with performing exercises on your hands and knees, you will begin to realize the possibilities of using the on-ground positions for performance training. An Example of an Exercise With Sliders Begin on hands and knees. Sit your bottom back and reach both arms together fully overhead while bending your torso to the side. Use your abdominal muscles to sweep your arms and torso to the other side. You should feel a stretch through the side of the arms and torso.