I've been climbing nearly 15 yrs and I have to say it used to be far more prevalent a decade ago in Vancouver! My current fellow 7am boulderers are all fine. That said, I used to climb evenings so maybe it's morning vs evening boulderers!
Certainly one of the most important issues. I managed to tear my shoulder labrum (SLAP tear) and went in surgery for it. It went very good and after 4 months and lot of physio and strengthening I am back on the wall. But I do believe that reduced ranged of motion in my thoracic spine did contribute to me getting this injury while climbing hard.
Through regular yoga sessions I've managed to get rid of this and so many other problems with my body, it's amazing. Can't recommend it enough as a complement to climbing :)
I always thought the reason of climber's hunch is mainly because we are pulling with straight arms and protraction for most moves, and only pulling with bent arms and retraction for difficult moves. Just to make sure, let's say there's an easy overhang juggy V1 where you can climb with arms straight at all times and mostly push yourself up with the legs. Should I be protracting or retracting when climbing it? I always climb with protraction because that's the least tiring way to climb it, but I am not 100% sure if this is the "right" way to climb it. Would be interesting to hear your thoughts!
Climbing with straight vs bent arms will be move dependent. It can be less energy to climb with your arms straight, of course, and it can vary depending on style (overhung vs vertical wall. You may start by grabbing a hold with a straight arm, but then as you stand up, moving to the next hold, you flex that arm and retract the scapular. You are constantly changing positions while climbing, which is great! The real culprit comes from sustained positions. Sustained positions cause shortening of muscles and decreased mobility of joints. Think about your body when getting out of a car after driving for 2-3 hours versus your body when you've been climbing.
One of your best videos yet! Great quality, order, everything easy to understand and much more! Only thing I have one big feedback! Add to the end of the videos a 30 day challenge for your audience like your climber friend does. Make photo of posture from side and also with 1 move against the wall and than 30 day challenge of doing daily the 3 steps of warm up, Stretching & strengthening for 30 days and after 30 days again one photo. I believe you get my Point! I wish you a great day and let's improve our posture week by week! Btw funny ending 😅😂🤣🤣🤣
Thank you for the feedback and the idea! That would be a fun addition! I love hearing when people are able to utilize our videos to heal / recover / improve something related to their health! Thanks for the comment and thoughts!
Thanks thanks thanks! I had all sorts of wild theories (pulling with the chest) going, since nobody could explain that widespread phenomenon. The SECONDARY effects make this one tricky. Thanks again.
@@HoopersBeta Do you have any additional advice, if my posture is fixed to a degree (kyphosis in the upper back, vertebraes wedge-shaped)? I think I have a chance to bring back my shoulders a bunch, but straighten the spine is limited at some point. Of course all exercise in this video makes sense for me all the same, but maybe there is more to know and do. I'm quite prone to shoulder, ellbow (and finger) issues whenever I get in train hard mode (even tho I train antagonists trizeps, shoulders outward rotation, warm up well, and stretch some). Guess that's posture related (plus in part genetics, maybe).
I thank the dear, dear Lord y'all include real, pertinent, and deeply cutting humor in these videos. That humor, in addition to healthy doses of dissonance infused in your videos, keeps me grounded and coming back for more. I'd much rather spend my time here than in a video that sends me into a shopping tailspin and leaves me with a spender's hangover. Thanks again! Keep sending, y'all ✌️ 🪴
This is a really good video. A lot of my friends should see it. :) There is another back related one though that I think would be really beneficial for a lot of climbers. I think there are loads of climbers walking around with anterior pelvic tilt. It also seems to be hard to get rid of. It would be amazing if we could see a video on it sometime. :) Thanks.
Alexander technique, primary control… Roll head forward, lift head crown up, "no" to the shoulders… (Better illustrated with a picture, and with apologies to Alexander practitioners actually qualified to teach.) The simple sequence gave me instant relief and improvement of posture. I like these exercises inasmuch as they leverage the mechanics in question. Cheers, Daniel
Not sure, but last I checked, the evidence does not support any posture correlating with increased risk for pain or injury. What is the evidence supporting the claims in this video? Thanks!
Thanks a lot doc! I'm working these stretches into my routine (which is based on your other videos). Just the awareness that good posture comes from the deep core (and the really intuitive "tight jeans") has already brought on a major improvement! I was one of those people trying to correct the rounded shoulders by pulling them back with the upper back muscles. I'm glad to hear that it's not weird to find that so exhausting! :')
You can also throw 2 lacrosse or tennis balls into a clean, cotton sock. (And fill the *other* sock with rice for a wonderful heating pad. But make sure the sock is cotton or it might catch fire).
This is great material and I agree 100% with how to fix climbers hunch. I would just like to give my take on what may cause the hunch to be even more prominent in climbers. This doesn't mean that any information is wrong, because honestly, it isn't. I would just like to add a little according to my accounts. I have a few years of experience in physical training and I have worked with professional athletes in various fields, even at the Olympian level. And before I started climbing I was a little intrigued by the climbers hunch in professional climbers. Generally the hunch is caused by sedantary life styles but it is even more prominent in athletes that use their front muscles heavily. This is explained by the contents of this clip so I will skip the reasons. What I didn't get was why climbers who work their posterior muscles have this same hunch. This is my take(to add to what has already been elaborated) 1) One function of the lats is internal shoulder rotation A lot of climbers have well developed lats and do lat training. And the lats facilitate internal rotation of the shoulders even though they are back muscles. This seems to be one reason a strong back does not mean no hunch. 2) Engagement of the pecs A lot of prefessional climbers have extremely well developed pecs. I could feel this even at my first few sessions climbing. Whenever you are holding on holds, in order to keep your body close to the wall(or keep from falling off the wall) you pull inwards(medially). This maintains a certain level of tension in your pecs throughout the climb. The lower pecs also often get engaged in pulling motions that utilize the lats as a main contractor. Mounting or mantling moves as well as any type of pushing move will also involve the pecs. I myself feel how important the pecs are when I try climbing the day after a chest workout. The day after back or leg workouts, I just can't initiate moves I can execute when I'm fresh. But after a chest or shoulder workout I can immediately feel instability in the scapulae and shoulder joints. I also have a hard time just keeping my body close to the wall and keep falling away. This seems to prove that the pecs are continuously utilized during a climb. The repetitive tension in the pecs will also exacerbate round shoulders and hunched backs. I have a few more minor things to add but this comment is long enough.
Thanks for the well thought out and delivered comment! You're correct in adding that the pecs are engaged in those pulling activities and will become more developed. They are shown in EMG studies to be active during pull ups and other pulling motions so there is science to support that! You're also correct in noting that development to the lat's can add to this issue as well. Good thoughts / comments and thanks for sharing!
I have had back problems for years. 26 now. All these exercises I have done before and can relieve some of your pain and improve posture. Being aware of your posture is the must effective way just don't try to hard being straight. Best thing that has help me recently was a standing desk. Way less likely to fall into a bad posture when your desk is set up right.
Me and my friends must be doing something right. I just assumed that when you start climbing your posture improves because we all had hunches and now we stand chest out, shoulders back.
I've noticed it too once I started. Guess that was due to my core and muscle corset actually appearing))) When I realised that I was actually standing upright, I was kinda shocked)) But after a year of 3-4 sessions (3-5 hours each) per week it's like some shoulder/neck problems really are appearing. Super tiny, but I'll definitely add the exercises from the vid to my routine.
saw this dude last night knocking out V6-8 no problem. Looked like he could all probably do V10. But he was a total hunchback. Couldn't have good posture if he wanted it. His upper back anatomy was absolutely wrecked. I'll never climb again if that's my fate. Glad I found this video!
Yeah, I have it a bit as well. The only thing a bit difficult is getting the back of the head to the wall. I do get it easily there while looking straight but definitely feel a stretch in the back of the neck and traps. And shoulders in this position are not totally on the wall. Not dramatically hunched but still a bit forward. I am already doing the foam rolling and stretches but will definitely do more strengthening exercises.
Back of the head component may be related to some tightness in the upper thoracic region. Sounds like some more strengthening would certainly help the other components!
Yea, was wondering for a long time why climbers had this hunch and looked like vultures. Great videos as always!! Will definite go back to this video in the future for the stretches when i actually go back to climbing
recent medical literature (including a physiopedia video) mentioned/debunked the myths behind foam rolling or myofascial release. would like to hear your thoughts on it!
Is there a video on this channel that describes the opposite issue (back pain from the opposite posture, due to non-clilbing-related activities in my case), and what to do about it? Asking because your videos are very helpful. Thanks for any pointers!
Really useful video - thanks!! I've been climbing sporadically for years but trying to get into it climbing more regularly, and working out training/stretching stuff to look after my body better. How/when would you recommend combining this routine for posture with other stretching/training? Would you combine it with a warm-up or warm-down stretching, or do it at the start/end of training on a non-climbing day, like your 'one routine, once a week' training video?
thanks for the great vid. traps strengthening - ive seen in other vids the exercise which involves lying on a mat face down, and lifting the upper back off the ground with arms in a Y or T position. thoughts? if just as effective, i guess that eliminates the need for a theraband (or attaching a theraband to something) to do the face pulls as you have suggested.
Did the back to to wall test and passed it completly. Guess I do enough antagonist training and Stretching. Have a little hunch though If I do not pay enough attention to my posture
I fix my posture 6 months ago but i still have lot of tension in the upper traps and a section of my mid scapula which is stuck in an infinite spasm.... i'm trying everything but it's very hard to fix. I will try to incorporate more of that mobilisation with the peanut thing.
Could you please talk about anterior pelvic tilt in combination with climbers hunch? Is it possible to fix the hunch without working on that as well? To tackle apt, most videos suggest stretching the front of the leg and strengthening the back. Kinda the opposite of what you need for climbing flexibility. Is there any middle ground?
Absolutely. There isn't a "one or another" scenario here. You can stretch the hip flexors and rectus femoris, and strengthen the back (hamstrings, etc) to help reduce an anterior tilt. But that doesn't mean you can't stretch the hamstrings either! Having good mobility and stability in our muscles is not only attainable, it's ideal! Often times the anterior pelvic tilt is related to having a deficit in one vs another (mobility vs stability) but an important additional concept is the simple awareness. People often default to an anterior pelvic tilt in standing as it is less dependent on muscles and more dependent on ligaments. Meaning, it takes less energy for us to do i.e. lazier :P
Do you have any advice for dealing with costochondritis? I’ve heard a lot of conflicting or poorly researched advice and don’t really know how to fix the issue! I don’t have any climber’s hunch issues but I feel significant sternum pain with the majority of pressing exercises (dips and overhead press in particular have been really painful). I’ve tried some foam rolling and self massage on my upper back but no relief so far unfortunately. Thanks!
I have had costochondritis for over a year and a half now and have researched/tried everything under the sun. I to get the sternum pain with pressing exercises like pushups and would have stints where it would go away and I thought it was better than a debilitating bad episode that could last for weeks. I believe I have it under control and I am on the mend and it was when I started focusing on posture, doing exercises to open my chest and thoracic spine stretches, some of which are in this video. I got the Upright GO 2 (on Amazon) and found this really helped me throughout the work day keep my shoulders back and core engaged. After just a few weeks of keeping my shoulders back and down with good posture I could feel the tightness in my chest decrease and that ever present pain in the sternum subside. I started focusing on posture in February 2021 and haven't had a debilitating costochondritis flare up since which is huge for me because I was running out of hope. I can still feel it in my chest sometimes but it isn't putting me out of commission and I am training again which I will take as a win. So be mindful of posture throughout the day and do stretches and strengthening exercises every night before bed and you should see results. Hope this helps!
Hey Hooper, does weight training affect the climbers hunch in a negative way? I really do have a climbers hunch, climb 3-4 times a week and work out often. I mostly do pull-ups, rows, dips, leg raises and front levers. Should I focus now on your climbing hunch fixes or keep going with my workout? thanks in advance
Try out some of the stretches and see how it makes you feel! You have some good strength training that I wouldn't discontinue. Just try adding in some more stretching.
11:08 Hi, I'm pretty new to resistance bands. Could you recommend specific strength for face pulls? I'm intermediate climber, 15 pull-ups 30 push-ups max.
Hard to make a recommendation like that since it can even depend on how long the band is, how far back you stand, etc. The better recommendation is to acquire a few different levels of resistance, start with a lower level, perform the exercise with a target rep range (say, 8-12 depending on your goals), and then assess: were you able to complete the target reps with good form? How easy/hard was it? if you did 12 reps but felt like it was soooo easy that you could do 16 or more, then you should increase resistance. But if you could only do say, 6 reps and the form was bad, you should lower the resistance.
Hi Dr. Hooper! Since climbing and wearing tight climbing shoes, I noticed that my toe is bent a little and a bunion is gradually forming. Is there any way I can counter that?
Take more breaks (don't wear your shoes the entire climbing session). Wear sandals or other loose fitting shoe ware when not climbing. Make sure your daily shoes have a wide toe box. Or consider getting toe spaces. Some or all may be your solution. Hope that helps!
Hey friends! What percentage of your climber friends need to see this video?? Do you think climber's hunch is an important issue?
I have had this problem all my life. I didn't know that climbing carelessly could make it worse. Thanks so much from Chile!
I've been climbing nearly 15 yrs and I have to say it used to be far more prevalent a decade ago in Vancouver! My current fellow 7am boulderers are all fine. That said, I used to climb evenings so maybe it's morning vs evening boulderers!
Anyone getting in to it. Bulged disks happen in no time, speaking from experience.
@Logan Pitsenberger The truth is hard to swallow
Certainly one of the most important issues. I managed to tear my shoulder labrum (SLAP tear) and went in surgery for it. It went very good and after 4 months and lot of physio and strengthening I am back on the wall. But I do believe that reduced ranged of motion in my thoracic spine did contribute to me getting this injury while climbing hard.
that twosets gang reference oh my
ling ling practice his posture 40 hours a day
I'm like whut daaaaaaaaaa... Woohooooooo!
Perfect community
If you can climb it slowly you can climb it quickly !
I love this
Ling Ling insurance will pay for your posture rehab
Through regular yoga sessions I've managed to get rid of this and so many other problems with my body, it's amazing. Can't recommend it enough as a complement to climbing :)
3:23 "why do V3 climbers give technique advice?" LMAO 🤣
Building out a sick catalog my dudes, the last few have been algogogogo fire
Tried this today and i am sooo thankful! All the pain is gone i feel so much better! Gonna keep on doing this🤩
Oh wow that's awesome! Stoked that it was that helpful!
I always thought the reason of climber's hunch is mainly because we are pulling with straight arms and protraction for most moves, and only pulling with bent arms and retraction for difficult moves. Just to make sure, let's say there's an easy overhang juggy V1 where you can climb with arms straight at all times and mostly push yourself up with the legs. Should I be protracting or retracting when climbing it? I always climb with protraction because that's the least tiring way to climb it, but I am not 100% sure if this is the "right" way to climb it. Would be interesting to hear your thoughts!
This makes much more sense than the reason given in the video
Climbing with straight vs bent arms will be move dependent. It can be less energy to climb with your arms straight, of course, and it can vary depending on style (overhung vs vertical wall. You may start by grabbing a hold with a straight arm, but then as you stand up, moving to the next hold, you flex that arm and retract the scapular. You are constantly changing positions while climbing, which is great! The real culprit comes from sustained positions. Sustained positions cause shortening of muscles and decreased mobility of joints. Think about your body when getting out of a car after driving for 2-3 hours versus your body when you've been climbing.
But what about that would lead to a hunched back?
One of your best videos yet!
Great quality, order, everything easy to understand and much more!
Only thing I have one big feedback!
Add to the end of the videos a 30 day challenge for your audience like your climber friend does.
Make photo of posture from side and also with 1 move against the wall and than 30 day challenge of doing daily the 3 steps of warm up, Stretching & strengthening for 30 days and after 30 days again one photo.
I believe you get my Point!
I wish you a great day and let's improve our posture week by week!
Btw funny ending 😅😂🤣🤣🤣
Thank you for the feedback and the idea! That would be a fun addition! I love hearing when people are able to utilize our videos to heal / recover / improve something related to their health! Thanks for the comment and thoughts!
How y'all still sitting at sub 50K subs is beyond me. Best climbing training channel out there!
Thanks! :)
Thanks! Finally a nice guide to this problem! Also i love your humor!
I just found this channel recently, you guys are gonna blow up! Thanks for all of the great info :)
Thanks thanks thanks! I had all sorts of wild theories (pulling with the chest) going, since nobody could explain that widespread phenomenon. The SECONDARY effects make this one tricky. Thanks again.
Very welcome!
@@HoopersBeta Do you have any additional advice, if my posture is fixed to a degree (kyphosis in the upper back, vertebraes wedge-shaped)? I think I have a chance to bring back my shoulders a bunch, but straighten the spine is limited at some point. Of course all exercise in this video makes sense for me all the same, but maybe there is more to know and do.
I'm quite prone to shoulder, ellbow (and finger) issues whenever I get in train hard mode (even tho I train antagonists trizeps, shoulders outward rotation, warm up well, and stretch some). Guess that's posture related (plus in part genetics, maybe).
I thank the dear, dear Lord y'all include real, pertinent, and deeply cutting humor in these videos. That humor, in addition to healthy doses of dissonance infused in your videos, keeps me grounded and coming back for more. I'd much rather spend my time here than in a video that sends me into a shopping tailspin and leaves me with a spender's hangover. Thanks again! Keep sending, y'all ✌️ 🪴
Glad you're enjoying the videos! Thank you for the comment :)
your videos have helped me numerous times, I thought it was more than time to say thanks!
Thank you very much for the show of support! It also means a lot just to hear that our videos have helped you :)
Very informative helpful and comedic video. Keeps my short ass attention span watching so props to you man!
This is a really good video. A lot of my friends should see it. :) There is another back related one though that I think would be really beneficial for a lot of climbers. I think there are loads of climbers walking around with anterior pelvic tilt. It also seems to be hard to get rid of. It would be amazing if we could see a video on it sometime. :) Thanks.
That is true! Good point. We have a back video or two on our list. That would be an interesting one to address. Thanks for sharing!
I’ve always wondered about climbers hunch!! Thank you!
That peanut devise is an amazing revelation for me
I'm a beginner, and did not know it was a thing, and it is just so helpful and informative
Alexander technique, primary control… Roll head forward, lift head crown up, "no" to the shoulders… (Better illustrated with a picture, and with apologies to Alexander practitioners actually qualified to teach.) The simple sequence gave me instant relief and improvement of posture. I like these exercises inasmuch as they leverage the mechanics in question. Cheers, Daniel
Not sure, but last I checked, the evidence does not support any posture correlating with increased risk for pain or injury. What is the evidence supporting the claims in this video? Thanks!
Thanks for including metric meassurements!
I came to improve my posture and found the humor an entertaining plus lol.
Thanks a lot doc! I'm working these stretches into my routine (which is based on your other videos). Just the awareness that good posture comes from the deep core (and the really intuitive "tight jeans") has already brought on a major improvement! I was one of those people trying to correct the rounded shoulders by pulling them back with the upper back muscles. I'm glad to hear that it's not weird to find that so exhausting! :')
Was that Twoset Violin I saw??
Great quality vid loaded with good info. Thanks!
You can also throw 2 lacrosse or tennis balls into a clean, cotton sock. (And fill the *other* sock with rice for a wonderful heating pad. But make sure the sock is cotton or it might catch fire).
This is great material and I agree 100% with how to fix climbers hunch.
I would just like to give my take on what may cause the hunch to be even more prominent in climbers.
This doesn't mean that any information is wrong, because honestly, it isn't.
I would just like to add a little according to my accounts.
I have a few years of experience in physical training and I have worked with professional athletes in various fields, even at the Olympian level. And before I started climbing I was a little intrigued by the climbers hunch in professional climbers. Generally the hunch is caused by sedantary life styles but it is even more prominent in athletes that use their front muscles heavily. This is explained by the contents of this clip so I will skip the reasons. What I didn't get was why climbers who work their posterior muscles have this same hunch.
This is my take(to add to what has already been elaborated)
1) One function of the lats is internal shoulder rotation
A lot of climbers have well developed lats and do lat training. And the lats facilitate internal rotation of the shoulders even though they are back muscles. This seems to be one reason a strong back does not mean no hunch.
2) Engagement of the pecs
A lot of prefessional climbers have extremely well developed pecs. I could feel this even at my first few sessions climbing. Whenever you are holding on holds, in order to keep your body close to the wall(or keep from falling off the wall) you pull inwards(medially). This maintains a certain level of tension in your pecs throughout the climb. The lower pecs also often get engaged in pulling motions that utilize the lats as a main contractor. Mounting or mantling moves as well as any type of pushing move will also involve the pecs. I myself feel how important the pecs are when I try climbing the day after a chest workout. The day after back or leg workouts, I just can't initiate moves I can execute when I'm fresh. But after a chest or shoulder workout I can immediately feel instability in the scapulae and shoulder joints. I also have a hard time just keeping my body close to the wall and keep falling away. This seems to prove that the pecs are continuously utilized during a climb. The repetitive tension in the pecs will also exacerbate round shoulders and hunched backs.
I have a few more minor things to add but this comment is long enough.
Thanks for the well thought out and delivered comment! You're correct in adding that the pecs are engaged in those pulling activities and will become more developed. They are shown in EMG studies to be active during pull ups and other pulling motions so there is science to support that! You're also correct in noting that development to the lat's can add to this issue as well. Good thoughts / comments and thanks for sharing!
Always love watching your vids!
Good stuff doc, thank you!
I have had back problems for years. 26 now. All these exercises I have done before and can relieve some of your pain and improve posture. Being aware of your posture is the must effective way just don't try to hard being straight.
Best thing that has help me recently was a standing desk. Way less likely to fall into a bad posture when your desk is set up right.
How do you recommend to set this up?
I’m new here. Have you done a video on posture while climbing/exercises to reduce or eliminate lower back pain from climbing?
Welcome to the channel! No, no videos on lower back pain from climbing yet. I hope you found some of our other videos useful in the meantime, though!
@@HoopersBetaI’ve learned a lot, thanks for doing this.
Me and my friends must be doing something right.
I just assumed that when you start climbing your posture improves because we all had hunches and now we stand chest out, shoulders back.
I've noticed it too once I started. Guess that was due to my core and muscle corset actually appearing))) When I realised that I was actually standing upright, I was kinda shocked)) But after a year of 3-4 sessions (3-5 hours each) per week it's like some shoulder/neck problems really are appearing. Super tiny, but I'll definitely add the exercises from the vid to my routine.
Oh my God I was laughing at the bit where you turn with the hunch and I was shocked to recognize the routes behind you. LMAO what are the odds.
Glad you found it entertaining!
saw this dude last night knocking out V6-8 no problem. Looked like he could all probably do V10. But he was a total hunchback. Couldn't have good posture if he wanted it. His upper back anatomy was absolutely wrecked. I'll never climb again if that's my fate. Glad I found this video!
Hope these stretches help you!
TWO SET VIOLIN IN YOUR VIDEOOOOOO
Yeah, I have it a bit as well. The only thing a bit difficult is getting the back of the head to the wall. I do get it easily there while looking straight but definitely feel a stretch in the back of the neck and traps. And shoulders in this position are not totally on the wall. Not dramatically hunched but still a bit forward. I am already doing the foam rolling and stretches but will definitely do more strengthening exercises.
Back of the head component may be related to some tightness in the upper thoracic region. Sounds like some more strengthening would certainly help the other components!
Yea, was wondering for a long time why climbers had this hunch and looked like vultures. Great videos as always!! Will definite go back to this video in the future for the stretches when i actually go back to climbing
Chica C! not climbing? no wonder we haven't seen your comments lately! lol.
All I can say is I wish I had learned this decades ago. Or even from a good PT after my first shoulder surgery.
Still time to make some progress! Sorry for the delay though! :)
@@HoopersBeta thanks
When he's listing the side effects I felt personally called out😂
I really needed that... Thanks!
Thank you! Glad we could help :)
I feel personally attacked XD
recent medical literature (including a physiopedia video) mentioned/debunked the myths behind foam rolling or myofascial release. would like to hear your thoughts on it!
It's a muscle-only thing, and that part works?
That side shot at 5:20 might be the most unflattering angle I've seen of a human, ever.
Lol, this was the first episode I watched for a while. Totally savage and funny :D I remember this channel to be more serious and stiff, omg :D
random twoset clip lol
Love those guys xD
- Emile
Is there a video on this channel that describes the opposite issue (back pain from the opposite posture, due to non-clilbing-related activities in my case), and what to do about it? Asking because your videos are very helpful. Thanks for any pointers!
You two should be on the stage.....Jokers.
You guys went full climbingcirclejerk in this video XD
Gotta keep things interesting :P
Awesome! Thanks for the advice🤝👍
Do you recommend push ups as counter training?
I've been trying halfheartedly to get rid of my goose vibes for the past year. Hope this helps me finally make the change!
Get after it, Rumps! Just start with small changes and go from there.
Great vid! Very helpful even though I've been working on it for a while. Had a lot of pain during uni bit didn't connect the dots until way later.
Really useful video - thanks!!
I've been climbing sporadically for years but trying to get into it climbing more regularly, and working out training/stretching stuff to look after my body better.
How/when would you recommend combining this routine for posture with other stretching/training? Would you combine it with a warm-up or warm-down stretching, or do it at the start/end of training on a non-climbing day, like your 'one routine, once a week' training video?
I see this all the time in the gym.
Didn't think I'd see a TwoSetViolin/Climbing crossover
Thanks!
Thanks so much!
I can't even... "Chesticles" 🤣🤣🤣🤣🤣🤣
thanks for the great vid. traps strengthening - ive seen in other vids the exercise which involves lying on a mat face down, and lifting the upper back off the ground with arms in a Y or T position. thoughts? if just as effective, i guess that eliminates the need for a theraband (or attaching a theraband to something) to do the face pulls as you have suggested.
Did the back to to wall test and passed it completly. Guess I do enough antagonist training and Stretching. Have a little hunch though If I do not pay enough attention to my posture
I fix my posture 6 months ago but i still have lot of tension in the upper traps and a section of my mid scapula which is stuck in an infinite spasm.... i'm trying everything but it's very hard to fix. I will try to incorporate more of that mobilisation with the peanut thing.
Could you please talk about anterior pelvic tilt in combination with climbers hunch? Is it possible to fix the hunch without working on that as well? To tackle apt, most videos suggest stretching the front of the leg and strengthening the back. Kinda the opposite of what you need for climbing flexibility. Is there any middle ground?
Absolutely. There isn't a "one or another" scenario here. You can stretch the hip flexors and rectus femoris, and strengthen the back (hamstrings, etc) to help reduce an anterior tilt. But that doesn't mean you can't stretch the hamstrings either! Having good mobility and stability in our muscles is not only attainable, it's ideal! Often times the anterior pelvic tilt is related to having a deficit in one vs another (mobility vs stability) but an important additional concept is the simple awareness. People often default to an anterior pelvic tilt in standing as it is less dependent on muscles and more dependent on ligaments. Meaning, it takes less energy for us to do i.e. lazier :P
Everyone just sat up straight 😂
Haha that would be nice :)
A big thing killing my posture was my tight lats
Trying to listen to the video but the memes are too good
Haha memes are life
Do you have any advice for dealing with costochondritis? I’ve heard a lot of conflicting or poorly researched advice and don’t really know how to fix the issue! I don’t have any climber’s hunch issues but I feel significant sternum pain with the majority of pressing exercises (dips and overhead press in particular have been really painful). I’ve tried some foam rolling and self massage on my upper back but no relief so far unfortunately. Thanks!
I have had costochondritis for over a year and a half now and have researched/tried everything under the sun. I to get the sternum pain with pressing exercises like pushups and would have stints where it would go away and I thought it was better than a debilitating bad episode that could last for weeks. I believe I have it under control and I am on the mend and it was when I started focusing on posture, doing exercises to open my chest and thoracic spine stretches, some of which are in this video. I got the Upright GO 2 (on Amazon) and found this really helped me throughout the work day keep my shoulders back and core engaged. After just a few weeks of keeping my shoulders back and down with good posture I could feel the tightness in my chest decrease and that ever present pain in the sternum subside. I started focusing on posture in February 2021 and haven't had a debilitating costochondritis flare up since which is huge for me because I was running out of hope. I can still feel it in my chest sometimes but it isn't putting me out of commission and I am training again which I will take as a win. So be mindful of posture throughout the day and do stretches and strengthening exercises every night before bed and you should see results. Hope this helps!
can you make a video about tight biceps? mine have gotten tight from lots of climbing and most stretches dont seem to do much
Hey Hooper, does weight training affect the climbers hunch in a negative way? I really do have a climbers hunch, climb 3-4 times a week and work out often. I mostly do pull-ups, rows, dips, leg raises and front levers. Should I focus now on your climbing hunch fixes or keep going with my workout? thanks in advance
Try out some of the stretches and see how it makes you feel! You have some good strength training that I wouldn't discontinue. Just try adding in some more stretching.
@@HoopersBeta thanks a lot!
11:08 Hi, I'm pretty new to resistance bands. Could you recommend specific strength for face pulls? I'm intermediate climber, 15 pull-ups 30 push-ups max.
Hard to make a recommendation like that since it can even depend on how long the band is, how far back you stand, etc. The better recommendation is to acquire a few different levels of resistance, start with a lower level, perform the exercise with a target rep range (say, 8-12 depending on your goals), and then assess: were you able to complete the target reps with good form? How easy/hard was it? if you did 12 reps but felt like it was soooo easy that you could do 16 or more, then you should increase resistance. But if you could only do say, 6 reps and the form was bad, you should lower the resistance.
Thank you very much. I'm gonna try different strength and see how strong I am 💪
What weight/resistance would you recommend for the trap strengthening (step 5). Also do you have a favorite brand of resistance bands?
Strengthening should mean about 5-8 reps per set (leaving 1 in the tank)?
"You lost your entire life saving Dogecoin" 😂😂😂
Can these exercises be helpful for kyphosis too?
Certainly!
Do you perform step 3 with your lower back against the wall?
Come on, even climbers joking about my doges
Oh excuse me! I do not look like a goose! I look like a turtle :p
Ah, zombies! Help!
I see this so much! You all need to do yoga, hahahahaha
I hadn't realized climbing was making this worse. I thought it was just the IT job.
Hi Dr. Hooper! Since climbing and wearing tight climbing shoes, I noticed that my toe is bent a little and a bunion is gradually forming. Is there any way I can counter that?
Don't use that insane footwear.
Take more breaks (don't wear your shoes the entire climbing session). Wear sandals or other loose fitting shoe ware when not climbing. Make sure your daily shoes have a wide toe box. Or consider getting toe spaces. Some or all may be your solution. Hope that helps!
ugh the stiffness....
5:14
Bench
Why does a climber as good as you need to make fun of new (V0) climbers?
Not hunch back but trex arms tho
They compliment each other quite well :P
- Emile
You made a whole vid calling out nmplol kinda wierd
Calling out who?
Feeling targeted by your posture at 3:21
We pull inspiration from special places.
Rare Hooper's Beta bad take. No correlation between posture and pathology. Upper cross syndrome is not real.
kkkkkkkkkkkkkkkk