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Stretching Article and Photos by Ryan Ojerio 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.