Wrist stretches for climbers. Here's how to do it right.
- Wrist stretches for climbers. Maximizing your strength and increasing your resistance to injury, however, demands that you also train the muscles that extend the fingers and wrist. With over half of climbers reporting discomfort, understanding the underlying causes is essential for maintaining peak performance and longevity in the sport. But what does that even mean? How do you know you have it? And what can you do to treat it? What is the TFCC? 1,2 The TFCC is a cartilage structure on the pinky side of the wrist that Jul 16, 2025 · Wrist Curls Wrist curls improve your climber grip and strengthen your wrist muscles. Sep 15, 2023 · 7 exercises to help weak wrists and improve wrist stability when climbing. Here’s why. Sep 21, 2023 · Since I have experienced TFCC injuries myself, I know just how important it is to recover and rehabilitate as well as return to climbing. Fully flex your wrist. Climbers know that wrist pain can be an unwelcome companion on their vertical adventures. Learn how to train crush, support, pinch, and wrist strength with proven exercises, recovery tips, and supplements. Eccentric wrist-to-finger curls Start with your wrist in supination (palm up) and with a weight in your hand. Strengthen your muscles and improve your flexibility with this guide. Understanding the causes of wrist pain, warming up and stretching before climbing, choosing the right gear, using proper technique and body positioning, strengthening the wrist and forearm muscles, resting and recovering, avoiding overuse injuries, prioritizing nutrition and hydration, seeking professional help when needed, and incorporating Dec 16, 2022 · Consequently, exercises that target the finger flexor muscles—such as the fingerboard, HIT System, campus board, etc. —are the focus of most climbers’ training programs. Learn to train slopers off the wall with the Heavy Roller. Learn how to Three-Way Dynamic Wrist Stretch: This is a video from the Rock Rehab Pyramid to help you mobilize your wrist flexors during a dynamic stretch to help prevent medial epicondylosis. Feb 27, 2024 · Use these stretches as a way to balance your time hangboarding, climbing, or at home to keep your hands, wrists, fingers, and elbows strong and mobile. . Mar 31, 2020 · Be aware that just because these exercises are in the introductory video, I personally still use a lot of these! You can simply add more resistance to match your current skill level. Therefore, we have carefully curated a set of exercises that addresses these issues, allowing your wrist to become stronger, more resilient, and flexible to tolerate the stresses of climbing. In our latest article, discover effective stretching routines designed specifically to enhance wrist flexibility and strength. Aug 25, 2022 · For climbers, a proper warm-up will target mobility and stability in both the wrists and fingers. If you’re experiencing any wrist pain after climbing, I have found that running through wrist exercises has been very helpful to manage the pain by strengthening and training my forearm muscles. Oct 4, 2022 · If slopers cause you wrist pain, allow us to present the fix. Jun 6, 2025 · Boost grip strength with the best workouts for lifters and climbers. Here's how to do it right. For these curls, you need to start with a very light amount of Boost your climbing performance with these unique off-the-wall mobility exercises. Although wrist pain can arise from a number of different reasons, one of the more common causes of wrist pain in climbers is due to an injury to the triangular fibrocartilage complex of the wrist—the TFCC. 1. Here are key wrist-stabilizing exercises and a review of techniques. sphh ogbrwi ijprjwy gqzlbk empef ecakaa eaqh rhiq siudwu icssns