Focus:
Focus on breathing, moving gently, and paying attention to your body. Do not force any positions or push into discomfort. Muscle tension is neurological. Flexibility is a skill, and more about control than forcing it.
Isometric stretches:
These are strength training at the end range. Squeeze your muscles to stretch, but don’t push into discomfort. Complete all sets before moving on to the passive stretches.
2-3 working sets:
Prying goblet squat hold 5 seconds squeezing out, 2-3 seconds relax, x3-5. Hold last rep 15-20 sec once familiar with the exercise.
Supine straddle wall stretch flex 5 seconds, relax 5 seconds, x5. Hold last rep 15-30 sec.
Passive stretches
You should be relaxing and breathing deeply for these.
2-3 sets:
90/90 – hold 30 seconds / 5 deep breaths each way
Lying 90/90 (internal hip rotation stretch) 30 seconds / 5 breaths each way
Combination:
Isometric stretching sessions should be done at the end of your climbing session, as part of your cooldown. After you’ve had a few minutes to relax, drink some water, etc.
Prying goblet squat:
Hold a kettlebell with feet at a comfortable width. Point the toes outward if comfortable. Squat down. Press outward against the knees with your elbows and hold for the isometric. During the “relax” phase, take the pressure off your elbows/knees and stay in the squat.
Demonstration video does not include the optional final longer isometric.
Supine wall straddle: lay butt against the wall. Flex and let gravity pull your hips into adduction, towards the ground. You can assist gently with your hands if comfortable. Keep your pelvis on the ground on both sides. During the relax phase your legs may come back up a bit, but they might not.
90/90: press both knees into ground slightly during stretch
Lying 90/90 option 1
Option 2 (a bit harder)
