7 Great Warm up Exercises for Indoor Climbing

It is a physical jumping exercise, proved great for warming up. Perform this exercise by

1. keeping the feet together
2. jump to a position where the legs should spread wide open
3. hands should touch above your head
4. return back to position 1,arm resting on sides.

With 15 minutes of jumping jacks, blood circulation and pulse rate increases. Regular jumping accelerates stamina, endurance and keeps the body fit and in shape.

Rotate your shoulders,wrist and hips forward and backward in clockwise and anti clockwise direction.

Stretching prevents the body from injury, improves coordination and balance, increases flexibility for muscle movement. For climbing, neck stretches, hand,wrist and forearm stretches are important.

Neck stretches: Stretch your neck in lateral and forward direction slowly, holding each position for at least 15 seconds.

Hand,wrist and Forearm stretches: To increase the strength of fingers for proper grip on holds, press hard the fingers of one hand on the palm of other hand exerting equal force. Secondly, rest your palms in a backward position while kneeling down on the floor. Hold the stretch for 15-30 seconds. This can be varied by taking one finger at a time.

Butterfly exercise or chest exercise stretches inner thighs, groin, hips, and lower back.

1. You should sit straight with soles of your feet pressed together and knees should fall on the sides as long as they are in a comfortable position.
2. Pull your abdomen inwards gently while pulling yourself in forward direction from your hips.
3. Feet should be grasped together by your hands and pull yourself a little more forward.

Arm behind Head Stretch: By Standing absolutely straight, lift and bend your right arm overhead so that it reaches down your spine > Push your right elbow further by applying force using your left hand > Do the same step with your left arm.
Arm Against Wall Stretch: Keep your right side facing a wall while standing > Rest your right elbow against the wall with a slight angle > pull yourself towards the wall to feel the stretch in your right triceps > Do the same step with your left arm.

Arm Against Wall Stretch: Keep your right side facing a wall while standing > Rest your right elbow against the wall with a slight angle > pull yourself towards the wall to feel the stretch in your right triceps > Do the same step with your left arm.

Take a foot-stall ,usually step, stool or something high and stable to step on. Hold a dumbbell depending on your capacity in each hand and step up/step down onto the foot-stall using the same leg. Do the same step with your other leg. This increases strength in your cuff muscles as well as in forearms.

Low intensity Bouldering are simple movements on an artificial rock or a natural rock without a rope and protective gear. Its a practice session basically where you can learn new techniques and moves, makes you stronger in climbing.

Warming up is very effective to stay fit and healthy and shouldn't be underestimated. It not only prevents any sort of sports injury but also improves athletic performance.

For more information about training and climbing, check out these nice lenses:

Choosing a Hangboard for Rock Climbing training

Grip Strength Like a Gorilla