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Jun 242014
 

 Health & Wellness @Planet Granite

In Part 1 Caroline discussed shoulder health and listed out “The 4 Tests Every Climber Needs to Pass“. 

Now for Part 2 she shares with us her favorite exercises and stretches to prevent shoulder injuries and imbalances.

*Don’t miss Caroline’s special offer for PG Members! *

Schedule your first appointment with her during the month of June and receive 20% OFF your visit!

 ** The information in these articles are submitted by various professionals in the industry who are not employed by or representatives of Planet Granite.   If you have an injury or more questions regarding the topics addressed on our blog,  please consult a qualified medical practitioner.  Before beginning any fitness program, you should have a complete physical examination by your physician.**


 My Favorite Exercises for Climbers

Guest Post by Caroline Bourcier, MSPT

(Please note that ALL of these presume you have no injuries.)

1) Standing forward bend with shoulder stretch

Forward Bend

What it does - stretches the hamstrings, decompresses the low back & neck, and stretches the biceps and anterior delts. This helps prevent biceps and labral problems. (Note: this stretch is not for anyone with a history of anterior shoulder dislocations).

Hold for 30 seconds.

Goal - Able to rest chest on thighs with a slight knee bend, with your hands clasped and your shoulders >40 degrees behind your butt.

2) Sleeper stretch

Sleeper Stretch

What it does - Stretches the posterior capsule helping to prevent impingements and biceps tendonitis.

Hold for 3 sets of 20 seconds.

Goal - Forearm angle towards the floor in >70 degrees AND symmetrical right to left.

3) External Rotation Strengthening

Theraband Strengthening

What it does - Creates balance in the strength of the posterior to anterior muscles, helps prevent impingements and is the most important of the rotator cuff strengthening exercises.

Goal - 3 sets to fatigue or burning.

4) Plank to Side Plank and Back
Plank and Side Plank

What it does - This is a great exercise for training your entire core AND your shoulder blade stabilizers. Note that this is NOT a beginner exercise. If it feels too difficult to move through the sequence, break down each of the moves separately before putting them all together.

Goal - 5 sets of 15 second holds.

Parting Thoughts 

1.  Your exercise routine should never be what causes your injury. If it hurts, stop. If it hurts for more than two weeks seek out advice.

2.  Work out smarter, not harder. Focus on your weaknesses.

3.  Remember,“Things that matter most should never be at the mercy of things that matter least.” (Geothe)


*SPECIAL OFFER FOR PG MEMBERS*

Schedule your 1st appointment with Caroline during the month of June
and receive a special 20% OFF discount! 


Caroline

 

ABOUT - Caroline Bourcier, MSPT is the owner of Thrive Physical Therapy in Mill Valley, CA.  She has over 25 years experience in the fitness and physical therapy fields and is a former competitive and life-long athlete.

She is passionate about all activities in the outdoors, helping athletes stay young and injury free, and raising money and awareness for the Breast Cancer Fund.

She can be reached at (415) 497-6557 or Caroline@thrive-pt.com if you have any questions about aches and pains that are slowing you down.

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