Postural problems associated with climbing could lead to musculoskeletal injury

• Climbers may develop a gorilla-like appearance due to the unique nature of the sport
• this may lead to shoulder injuries, headaches, neck, arm and back pain

Stomach crunches or 'curls' may cause

• tightness of the rectus abdominus ("6 pack")

at the expense of

• weakness of the transverse abdominis muscle

which contributes to the gorilla posture

Excessive and prolonged reaching

• results in tight serratus anterior and pectoral (chest) muscles
• contributing to excessive strain on the blood vessels, nerves and joints of the shoulder - neck - arm complex
• it should be noted that efficient movement in climbing involves a throwing upward movement of the arms whereby momentum (mass and energy) carries them upwards whilst the muscles perform an eccentric (muscle elongation) contraction to decelerate the limb.
• trunk rotation is extemely important, where tight oblique abdominal muscles can constrain this rotation

Overhead reaching can

• result in excessive strain on the back and shoulder blade muscles
• cause the rhomboids and levator scapulae to become long and weak
• facilitates the latissimus dorsi to become short and strong
• create extremely tight and overdeveloped thoracolumbar erector spinae muscle which results in reduced lateral diaphragmatic movement and alterations in gluteal-hamstring synergy through reduced core integrity

Training the shoulder blade muscles for prevention of shoulder-neck injuries

• requires a strong lower trapezius muscle for good posture
• needs a long and strong mid and upper trapezius muscle
• eccentric rhomboids
• coactivation of eccentric lats, eccentric external obliques and concentric serratus anterior

Training

• latissimus dorsi
• erector spinae (back)
• oblique and transverse abdominal muscles (not the "6-pack"!!)

Bridging exercises

with the Swiss Gym ball and elastic tubing allows

• functional activity which stretches the pectoral girdle and "6 pack"
• strengthening of the abdominal, spinal and shoulder blade muscles

"Prone bridging" allows abdominal, pelvic, trunk and arm control

Working dynamic hip and pelvic control allows for the flexibility and stability needed to use the legs close to the wall, rock or cliff face.

To reduce a "poked chin" the deep neck muscles need activation

seek guidance from your physiotherapist as the ultimate aim is to improve your power-weight ratio without inducing an injury

Good Reading

to other Swiss Ball and Hydrotherapy exercises

Last update : 22 July 2006