Pilates for Climbers
Pilates is one of the most superior methods of cross training for athletes. This form of exercise helps build strength from the inside that can aid in performing difficult postures you have aimed to attain. Here are some of the best Pilates for climbers:
The Roll Up
It helps strengthen your core while stretching your hamstrings and lats. To perform the roll up, lie flat on your back while keeping your feet flexed and arms over your head. Flatten your stomach and slowly bring your arms upwards. Then lift your head slowly so that you are now looking at your feet; reach for your toes while curling up one vertebra.
The Swan to Child’s Pose
Make this routine a part of your climbing workouts as it helps in opening your chest and drawing your shoulders back and down. Start this routine by lying flat on your stomach with your legs and feet squeezing together and your elbows placed near your ribs. Your palms should be flat on the floor. Slowly breathe in while pressing your shoulder blades down and lifting your sternum. Use your gluteus to give support for your lower back. End this set with a child’s pose by turning your head to the right and then rolling it through the left.
Double Leg Stretch
This is one of the important climbing exercises to help improve your abdominal strength. Curl your shoulder blade and hold both knees close to your chest while keeping your abdominal area tight. Then spread your arms and legs out to form the shape of a hammock. Next, sweep your arms around and hug your knees to the chest again. Inhale while extending and exhale while hugging.
This workout helps the oblique muscles by strengthening them for spinal integrity. Stand on a balance disk while keeping your back straight; then, bring your arms to the side while twisting your torso to the left. Then come back to the original position and twist your torso to the right.
The spine curl should become an essential part of your climbing workouts to make your spine and hips more flexible. Start by lying flat on your back with knees bent and feet at hip distance. Press your pelvis to the ground then sequentially (one vertebra at a time) bring your lower back upwards. Then, lower your back in the same way and bring your pelvis back to a neutral position.
Pilates can offer you a number of benefits that can help make your body more flexible and agile. Dedicating as little as 20 minutes every alternate day to pilates during your climbing exercise routine will also suffice to strengthen your body and make it flexible enough to avoid common injuries.