PEOL 252 Wed. 2:00-4:00: Indoor Climbing Facility Instructor: Ryan Ojerio Phone: 341-1485 Email: ryan_ojerio@hotmail.com

Warming up, stretching and cooling down aid performance, help prevent injury and speed recovery. Unfortunately, few people take the time to do so properly. During the process of "warming up" several physiological changes occur that help prepare the body for vigorous physical activity.

Begin with a general warm up such as jogging, jumping jacks or other aerobic. The duration of your initial warm up will vary depending on how you feel (i.e. did you just roll out of bed?) and the ambient temperature.

Once your muscles are warm, stretch specific muscle groups to increase elasticity and prevent injury. Hold stretches for 10 to 15 seconds without bouncing. The goal here is to get the muscles ready for action rather than increase flexibility. For increased range of motion hold the stretches for longer (30 sec.). Some stretches improve passive flexibility by using body weight, gravity or a partner to push the range of motion to your body's limit. Others may work on active flexibility by using muscle contraction to obtain a stretch in an opposing muscle. Active flexibility such as the"High Step" have the benefit of increasing strength and flexibility while passive stretches are the fastest way to improve range of motion.

In addition to general stretches, be sure to focus on specific muscles used in climbing motions. The list below provides some recommended stretches.

Cooling down speeds recovery by flushing out the elements that lead to muscle soreness and stiffness. Finish each climbing session with a few routes well below your ability level. If there are no such routes available, repeat easy moves, use elastic tubing or light weights to work out the lactic acid and finish with another set of stretches.

Deltoid Stretch - Cross your arm in front of your chest and pull on your elbow with the opposite arm.

Triceps and Lats - Reach behind your back and pull down your elbow with the opposite arm.

Forearm Flexors - With your arm extended and straight, pull back gently on your fingertips until you feel the stretch on the lower part of the forearm.

Forearm Extensors - With your arm extended and straight, pull inward on the back of your wrist, you should feel the stretch on the top of your forearm.

Sit and Reach - Sit with both legs straight, reach for your toes, but be sure to keep your back straight as you feel the stretch in your hamstrings.

Leg Abductor - Cross one leg over the other and pull it towards your chest with the opposite arm. You should feel the stretch across the outside of your buttock and hip.

Butterfly - Pull your feet inward and press down on the insides of your knee with your elbows.

High Steps - This stretch will improve your ability to do high steps, first pull your leg up with your arm until you feel the stretch, hold it for 15 seconds, then let go your arm and try to maintain that height. Next work on actively lifting your leg up without the aid of your arm.

For more info on warming up, stretches and cooling down, check out the Resources Page.

Rock 1 Website

SmithRock.com

PARS Outdoor Pursuits Program
Recreation Center Rockwall
Physical Activities and Recreation Services (PARS)
Outdoor Program

Design and Photography: Ryan Ojerio                June 1, 2002