Warming up sucks. I get it. Listen to me when I say this. Being injured sucks more. So, for the love of god, don’t be a dingbat and take the time to warm up properly.
Today we are going to cover shoulders:
First things first. Time brush up on your shoulder anatomy: There are a lot of muscles in this joint that have small tolerances between them, making for a shitstorm if one or more of those little bastards get tight or hurt. When one muscle gets injured it can cause a cascading effect that can make your life miserable. The good news is there are a lot of ways to improve flexibility and mobility in the shoulder.
In climbers specifically, the teres minor takes a beating, all that sucking your hips into the wall and cranking on steep angles can get that baby as tight as a bowstring.
As written by www.bodybuilding
“Now, when most people think of the muscles of the shoulder, they probably think of the deltoids (anterior/front, middle, and posterior/rear) and the traps. While these are the biggest muscles of the shoulder and the ones that give that area of the body its shape, there are in fact many smaller muscles that are just as crucial to shoulder movement and health.
The Rhomboids and levator scapulae are muscles in the upper back that if left untrained allow the shoulder to slump forward and rotate inward – the classic “benchers shoulder”. The muscles of the Rotator Cuff are the supraspinatus, subscapularis, infraspinatus, and trees minor, all of which contribute to the stability of the shoulder. Often in our training, these muscles get overlooked and take a back seat to traditional shoulder exercises for the deltoids.
Let’s face it – a stability based exercise for the tiny rotator cuff muscle subscapularis doesn’t sound as sexy as doing a heavy shoulder press to build massive front delts. But it’s this line of thinking that leads to imbalances and injury.”
I put together a list of my favorite shoulder warmup / strengthing movements. Most of these can easily be done without equipment an out at the cliff.
Exercise # 1 banded scapular engagement
These are great because you can bring a lightweight band with you climbing outside or to the gym and knock these out easy and fast.
Exercise # 2
Scapular rows and ring/barbell rows. These are a go-to for myself and some other climbers I know.
Exercise # 3
This guy seems a bit like a dingus, but he is right. not the coolest video but this stuff is key!