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:
Supine straddle wall stretch flex 5 seconds, relax 5 seconds, x5. Hold last rep 15-30 sec.
90/90 press both knees into the ground and twist torso 5 seconds, back 5 seconds, x5.
Hold last rep 15-30 sec.
Passive stretches
You should be relaxing and breathing deeply for these. Don’t push into the stretch.
2-3 sets:
Pigeon – hold 30 seconds / 5 deep breaths each leg. Support if needed.
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.
Supine wall straddle: lay butt against the wall. Flex and let gravity pull your hips into abduction, 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 the ground hard during the “flex” phase. Brace the torso with your breath and rotate it away from your legs. During the “relax” phase, let your torso come back slightly towards neutral.
Lying 90/90 option 1
Option 2 (a bit harder)
Pigeon
Use a pillow or bolster under your knee or waist if needed. The position should be relaxing – don’t be afraid to use support!
