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 per leg for each exercise.
Half-kneeling lift with wall assist flex 5 seconds, relax 5 seconds, x5. Hold last rep 15-30 sec.
Runner’s lunge flex forward 5 seconds, relax 5 seconds, x3-5. Hold last rep 15-30 sec.
Copenhagen plank 3 reps with 5 second hold at top position each side. Progress load with plate or dumbbell on your hip. Hold last rep 15-20 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 with a pillow 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.
Half-kneeling lift with wall assist: https://www.youtube.com/watch?v=wjYv580Pp6w
Runner’s lunge:
Flex the glutes to push the hips toward the ground, stretching the hip flexor. Props under the hands may help.
Copenhagen plank:
Starting position / setup. Be sure your knee does not buckle. If you have any history of knee problems or concern for your stability, see the variation below.
Top / engaged position.
If using a weight, place it on your hip bone in the setup position. Make sure it’s stable. A weight vest or belt is a good choice if you have one!
A more stable variation for the knee. Doing this on a chair will make it easier to keep the bottom leg straight. Here I have to keep it bent which is awkward. This position is a shorter lever for the adductor, so you should theoretically be able to add more weight, but it’s also a bit more convoluted.
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!
An optional regression for pigeon is to do it standing with your leg folded on an object like a plyo box, table or the back of a couch.