Holistic Balancing Training for Climbers
How to avoid overstress, get rid of tension, and climb with more energy.
Why is a Balancing Training so Important?
You want to avoid shoulder pain and overloaded fingers while bouldering? You wonder how you can manage overhangs without your feet flying away and your strength running out?
You want to know which yoga poses would help you for your warm-up and cool-down to avoid stiffness and tension? You’re afraid that you need a lot of time for this?
Here’s the good news: You can do this.
Without reducing climbing. Without doing complicated, time-consuming sequences. And without having a flexible “yoga body”.
What You'll Find Here
Here, you can learn how to create stability and balance in areas that are often neglected during climbing and bouldering.
You will learn which exercises you can include in your warm-up, so that you'll climb with more energy and ease.
And you'll learn how to regenerate faster and how to maintain your level despite a climbing break.
We're Carlos and Stefanie, a Chilean-German couple based close to Frankenjura, a wonderful climbing spot in Germany.
We want to support you. We're familiar with overloads due to bouldering, stiffness, and frustration when the strength runs out quickly.
With Yoga, we have found ways to tackle these challenges. Stefanie has been teaching yoga since 2010. In 2012, we decided to focus on climbers and founded ClimbingFlex. Since then, we've helped thousands of climbers in German-speaking countries with our books, membership programs, and events.
Here we share our knowledge from the view of a yoga teacher and our experience as climbers. We share how yoga has helped us create a balance, become more flexible, and improve our performance.
When shoulder pain and other overloads occur
Who doesn't know these crazy finger holes and dynamic problems in overhangs? The harder you climb, the more complex the moves, in boulder problems usually even more than when rope climbing.
That can go well. Up to a certain point. The problem arises ...
- ... when the strain becomes too much and too one-sided.
- ... if you don't pay enough attention to your body awareness and thus, you don't notice the first warning signs.
- ... and if you continue then as before. Although the shoulder pinches the day after. Or despite that tension in the lower back after climbing overhangs. Or even though the elbows and fingers start to hurt.
Then at some point you make a move that's the last straw. You have to pause. It doesn't have to come that far, does it?
What can you do to prevent this problem?
Everyone is individual, and there is no standard recipe to avoid injury. You can minimize the risk though:
Listen. Do what your body tells you to do. And most importantly, create the necessary balance for your body.
Here are a few ideas of how that can look like:
- Make sure your warm-up includes exercises that mobilize and activate your body, help you relieve tension and mentally prepare yourself for climbing.
- Don't stop too late. If you notice your muscles getting tired or your concentration dropping, take a break, reduce the difficulty, or move over to your cool-down routine (and maybe a beer :-)).
- When doing your cool-down, focus on yoga poses that help you regenerate, for instance, gentle stretches, twists and anything that feels good.
- Use everyday life for an active balance and do what is good for you.
If you climb a lot: Focus on opening, stretching postures and stabilizing exercises for sensitive areas, such as the shoulders.
If you do not climb that often: Make sure you also train your strength, body tension, and flexibility.
Many yoga poses are known in other disciplines, too. However, Yoga has a big advantage over pure stretching and stabilizing exercises:
You'll learn to pay more attention to your body and to use the potential of your breath, which has a huge impact on your body awareness, climbing technique, concentration, and ultimately on your performance.
So why limit yourself to stretching and stabilizing, if you can have the same benefits plus way more advantages when climbing?
Do you want to give yoga a try with us?
Great! In a few days, we'll open registration for a free 3-day challenge.
Here you’ll learn which poses can help you
- get your feet up higher
- relax your back, shoulders, and neck after climbing
- increase your ability to focus.
It’s 3 days, and you’ll need just 15 minutes each day. We kept it short for busy climbers. 🙂 And: You can do this with or without yoga experience, and even without a yoga mat.