That was such an informative and physically beneficial demonstration! I have lots of physical therapy in the past due to working on a keyboard , none of the prescribed therapy felt as targeted as your suggestions! My hands feel better already! I'll be tuning in for more sessions even though I am not a climber. Thank you so much. A 76 year old Grandma!
This may just be my favorite comment of the month! Happy to hear that this was able to reach you and help you feel better already! That's the best outcome we can hope for. Thanks for sharing.
I feel like keyboarding/typing really is the hardest thing on your hands. I'm a climber and artist and my hands never really hurt/bothered me until I got my first office job
I started going to Brazilian Jiu Jitsu classes recently and the first thing I noticed is that I get some pain on my left index and left wrist so I put some cold compress and reliever patches on the area only to wake up still with the discomfort. Google suggested some wrist curls and I watched a video prior the suggestion for yours. I'm so glad and lucky to have stumbled it as I felt immediate relief after doing the stretches and I really like how educational it is! Thank you 💖
Superbly presented and informative. No BS, just straight to the point. The drawn-on tendons are better than any fancy superimposed CGI. Good job and thanks!
after the gyms reopened last winter/spring, i've been going to the gym a lot (gotta send, lol). Over the last month or so, I've noticed increasing soreness in my wrists, hands and fingers. I've been trying out different stretches and taking breaks from the gym, but I still noticed the soreness. Then, I stumbled across this video last night and started your tips and I've already noticed an improvement in my symptoms!! Thank you so much for this video!! I hope this means many years of healthy climbing. :)
I don't climb anything much but have had 2 weeks of tennis elbow so found this site. Oh wow after 2 days of stretching and massaging my arm is so much better. I am now following the stretching and warm up exercises for my legs as well. This is helping after a leg break and a fall. Great work at explaining and demonstrating what to do . Each stage is so well explained and I can see what I am trying to stretch . I also broke the 5th metatarsal in my foot which is healing . So how about a foot and toes stretching demonstration although I'm not sure that is what climbers need Im sure many who subscribe to you channel would welcome the help. . I think your videos are for everyone not just climbers . Many thanks
Thanks a lot for yet another super helpful video! I've been doing a daily routine of massaging and doing these stretches, hoping that it will help me recover from a forearm injury. I think it might be an extensor injury, since I have pain on the upper/outer side of my forearms. It seems to be caused/triggered by sudden/powerful/dynamic pulls while climbing, where I feel a short and sharp jolt of pain. On rest days I feel it most profoundly on the outside of the forearms when turning/rotating my arms from palms down (thumbs pointing in) to palms up (thumbs pointing out). It gets better or worse in proportion to how hard I've been climbing/training. I'm already refraining from doing too many dynamic moves for now (like campus boarding), which - combined with your stretches - seems to make it better. But it's not going away. It went away when I was forced to stop climbing for a about month, only to come back when I started training harder again. Do you have any suggestions on what might be the cause and how to fix it? Thanks a lot and keep up the good work!🙏
This video is great - and I've not even watched half of it yet! I came here because of tennis elbow-type pain probably caused from using a mouse incorrectly, although I also did pull-ups and bar-hangs which probably didn't help. Coincidentally, I was thinking of getting into climbing just before covid hit. Anyway, you've just got a new subscriber and I look forward to watching your other videos. Thanks!
Wow thanks so much! By me feeling your stretching method, I'm now learning that my right is very weak and I do everything with my right hand. this isn't good if I'm going to school for massage therapy.. Thank you so much
Hey! As always I really enjoyed the video and found it quite informative. This is a little off topic but I remembered while I was trying out the finger stretches. Sometimes right when I come of my hangboard, my fingers stay in the half crimp position and I physically can't open them. There's never any pain but I do have to use my other hand to unbend them. This usually happens with the harder hangs where I'm pushing my max. I'm wondering if you have any experience with this. Again it doesn't actually cause me any pain its just a little uncomfortable and weird. For context I've been hangboarding for about a year and climbing for 3.
This is a tough one, but there are a few physiological components that could explain it. When we do our max effort, we are compression a lot of tissue and sometimes it's a neurovascular response to the compression of our vascular structures. It may also be a form of cramping where you are burning through energy stores in the muscle and finally give out but a brief moment of cramping occurs because there is no ATP left to break the bonds of the contraction. A third possibility is that it is simply a protective response: you're super engaged, and then all of the sudden you let go / fall off and the tension is no longer on the tissue/tendons so the body responds to that sudden change in a manner to protect itself from shortening or lengthening too quickly, so it sustains that position. I think a lot of us feel something similar to that. Think about busting off of a hold, you look down at your hands (to inspect your skin haha) but also because they are often times not moving and then feel pretty stiff after. Any of those number of components can explain it.
@@HoopersBeta you could do colabs to make other channel's subscribers know about you. You've got great content, seriously, they're gonna follow. Also self promo on facebook groups, reddit threads, etc. I'm sure the majority of your subscribers feel the same way as Michele (so do i), so i don't think it'd bad to do a little bit of spam from time to time if it's for a good cause ;)
Wow this video was incredibly helpful! I realized my left forearm is really tight and I think the tightness in the my forearm extensors was causing the discomfort in the outside of my left elbow that I thought was golfer's elbow. Also maybe all this tightness on the left side explains why my left arm always gets pumped way before the right arm when I'm sport climbing? haha
Such a helpful video. I've been trying to pinpoint what I think is an overuse bouldering injury on the upper inside of my forearm, essentially where the forearm pit meets the bicep, so I can take care of it. I feel it very acutely in the thumberthighs stretch. Would that suggest golfer's/tennis elbow or something different? Thanks again!
Hard to say or commit to a full diagnosis without being more thorough (especially since that diagnosis is sort of a broad term encompassing many possible muscles) but hey if the stretch feels good no harm to keep it up!
This may be a more complex question than I think, but it is detrimental to do these stretches, specifically the ones that stretch the ulnar side of the wrist like the extensor carpi ulnaris stretch, when recovering from a TFCC extension injury? And if not, does when to start doing these stretches follow the same advice for when to start recovery exercises (no pain in full range of motion)? Also, do you have a patreon page or anywhere we can donate? I really appreciate the work you all do and I'd love to contribute what I can
Slightly complex but not too bad! So the answer is: it depends. If the injury made.you hypermobile (excessive mobility) then you don't want to stretch and increase the mobility. That would be related more towards high level injuries. If, on the other hand, it was minor, gentle stretching can help to keep the joint mobility healthy while your tissue is still healing, that way you don't lose joint mobility by being too conservative. It follows a similar timeline to strengthening, yes, but if the injury is mild you can do gentle stretching slightly earlier than strengthening which will help prepare your tissue to go through the full range as your progress your strengthening. No, we currently do not have a patreon account but we are thinking about it. Thanks for your support and for asking though! It's appreciated.
I believe you shouldn't stretch 'weak' muscles so if I believe my flexors are tight from computer use, should I only stretch the flexors and leave the extensors? And perhaps try strengthen the extensors since they get little work all day? Thanks.
If it is before you climb, keep it light/quick and dynamic. If you are doing it after or any other time then you can do sets of 30 seconds. Check out our stretch 101 video here to answer your question in more detail. ruclips.net/video/XqccZuIpaNw/видео.html
As a colorblind person, all of the lines you drew on your arm look identical. Had to ask a friend which was which. Consider using more distinct colors. Good video though.
I'm not sure if you look at old video comments Doc but if I just started climbing like 2-3 weeks ago twice a week every week and I want to keep that up, how long should I be holding these types of stretches? I assume there is a point where if I hold them too long/ do them too much it can be bad for me since I'm just starting and haven't really stretched/worked these muscles tendons before, is that true? Thanks in advance if you see this @HoopersBeta
There's a point of diminishing returns if you hold them too long. Also overdoing it may be more related to how intensely you are holding the stretch. Be gentle and you can continue them at a higher frequency. That being said 30-45 seconds is still a good recommendation for static stretches. Welcome to climbing! Be patient with your progress, look into rest/deload weeks, and enjoy the great sport of climbing! 🙏
@@HoopersBeta Awesome! Thank you for the quick response. Super excited to get into it, been having an absolute blast so far. I tried out your hip stretch/ increased mobility stretches as well and those felt really good so I'm going to keep it up with that too! Thanks for the amazing content
That was such an informative and physically beneficial demonstration! I have lots of physical therapy in the past due to working on a keyboard , none of the prescribed therapy felt as targeted as your suggestions! My hands feel better already! I'll be tuning in for more sessions even though I am not a climber. Thank you so much. A 76 year old Grandma!
This may just be my favorite comment of the month! Happy to hear that this was able to reach you and help you feel better already! That's the best outcome we can hope for. Thanks for sharing.
I feel like keyboarding/typing really is the hardest thing on your hands. I'm a climber and artist and my hands never really hurt/bothered me until I got my first office job
+1 with keyboard pain. Works for me as well
This gardener thanks you!
Those marker marks are probably the most genius and effective way of helping understanding and “seeing” all the rationale. Thank you so much!
I started going to Brazilian Jiu Jitsu classes recently and the first thing I noticed is that I get some pain on my left index and left wrist so I put some cold compress and reliever patches on the area only to wake up still with the discomfort. Google suggested some wrist curls and I watched a video prior the suggestion for yours. I'm so glad and lucky to have stumbled it as I felt immediate relief after doing the stretches and I really like how educational it is! Thank you 💖
Man this is a game changer thank you!
Superbly presented and informative. No BS, just straight to the point. The drawn-on tendons are better than any fancy superimposed CGI. Good job and thanks!
Awesome! Thank you for the kind words :) Very much appreciated
@@HoopersBeta You're welcome, I know how important audience feedback is. 👍
This video is extremely helpful! Thank you!
this is the best stretching video i've ever seen, i'm actually stretching muscles i've never felt before lol
Thank you so much! The visualization really helped!
Thanks! This is exactly what I was looking for. Now I just need to memorize these to use them at the climbing gym every time.
after the gyms reopened last winter/spring, i've been going to the gym a lot (gotta send, lol). Over the last month or so, I've noticed increasing soreness in my wrists, hands and fingers. I've been trying out different stretches and taking breaks from the gym, but I still noticed the soreness. Then, I stumbled across this video last night and started your tips and I've already noticed an improvement in my symptoms!! Thank you so much for this video!! I hope this means many years of healthy climbing. :)
That's great to hear! Thanks for sharing.
The video I was looking for, thanks
I don't climb anything much but have had 2 weeks of tennis elbow so found this site. Oh wow after 2 days of stretching and massaging my arm is so much better. I am now following the stretching and warm up exercises for my legs as well. This is helping after a leg break and a fall. Great work at explaining and demonstrating what to do . Each stage is so well explained and I can see what I am trying to stretch . I also broke the 5th metatarsal in my foot which is healing . So how about a foot and toes stretching demonstration although I'm not sure that is what climbers need Im sure many who subscribe to you channel would welcome the help. . I think your videos are for everyone not just climbers
. Many thanks
Thanks a lot for yet another super helpful video! I've been doing a daily routine of massaging and doing these stretches, hoping that it will help me recover from a forearm injury. I think it might be an extensor injury, since I have pain on the upper/outer side of my forearms. It seems to be caused/triggered by sudden/powerful/dynamic pulls while climbing, where I feel a short and sharp jolt of pain. On rest days I feel it most profoundly on the outside of the forearms when turning/rotating my arms from palms down (thumbs pointing in) to palms up (thumbs pointing out). It gets better or worse in proportion to how hard I've been climbing/training. I'm already refraining from doing too many dynamic moves for now (like campus boarding), which - combined with your stretches - seems to make it better. But it's not going away. It went away when I was forced to stop climbing for a about month, only to come back when I started training harder again. Do you have any suggestions on what might be the cause and how to fix it? Thanks a lot and keep up the good work!🙏
Awesome video. Exactly what I was looking for. This channel is a treasure :D
Agreed! so much good info based in medicine.
It would be interesting to explain the timing of stretching; and if there are rules to respect regarding tension and subsequent release. Thank you
This video is great - and I've not even watched half of it yet! I came here because of tennis elbow-type pain probably caused from using a mouse incorrectly, although I also did pull-ups and bar-hangs which probably didn't help. Coincidentally, I was thinking of getting into climbing just before covid hit. Anyway, you've just got a new subscriber and I look forward to watching your other videos. Thanks!
Thanks for the comment! Glad to have you as part of the HB fam!
Wow this is amazing.
Wow thanks so much! By me feeling your stretching method, I'm now learning that my right is very weak and I do everything with my right hand. this isn't good if I'm going to school for massage therapy.. Thank you so much
Maybe time to work on some strengthening! Good luck with massage therapy school!
Great information! Really needed this!
Awesome! Our pleasure.
Thank you, I mostly used the stretches you presented here already, but the "thumbersize" was new to me and really helped me :)
Thumberthighs* but yes! Love that stretch.
@@HoopersBeta thx for clarifying, makes more sense ;)
Hey! As always I really enjoyed the video and found it quite informative.
This is a little off topic but I remembered while I was trying out the finger stretches. Sometimes right when I come of my hangboard, my fingers stay in the half crimp position and I physically can't open them. There's never any pain but I do have to use my other hand to unbend them. This usually happens with the harder hangs where I'm pushing my max. I'm wondering if you have any experience with this. Again it doesn't actually cause me any pain its just a little uncomfortable and weird. For context I've been hangboarding for about a year and climbing for 3.
This is a tough one, but there are a few physiological components that could explain it. When we do our max effort, we are compression a lot of tissue and sometimes it's a neurovascular response to the compression of our vascular structures. It may also be a form of cramping where you are burning through energy stores in the muscle and finally give out but a brief moment of cramping occurs because there is no ATP left to break the bonds of the contraction. A third possibility is that it is simply a protective response: you're super engaged, and then all of the sudden you let go / fall off and the tension is no longer on the tissue/tendons so the body responds to that sudden change in a manner to protect itself from shortening or lengthening too quickly, so it sustains that position. I think a lot of us feel something similar to that. Think about busting off of a hold, you look down at your hands (to inspect your skin haha) but also because they are often times not moving and then feel pretty stiff after. Any of those number of components can explain it.
How the hell have you 4000 subscribers?
These videos are so helpful
We just need to infiltrate googles algorithms better. Know anyone? ;)
@@HoopersBeta you could do colabs to make other channel's subscribers know about you. You've got great content, seriously, they're gonna follow.
Also self promo on facebook groups, reddit threads, etc. I'm sure the majority of your subscribers feel the same way as Michele (so do i), so i don't think it'd bad to do a little bit of spam from time to time if it's for a good cause ;)
Wow this video was incredibly helpful! I realized my left forearm is really tight and I think the tightness in the my forearm extensors was causing the discomfort in the outside of my left elbow that I thought was golfer's elbow. Also maybe all this tightness on the left side explains why my left arm always gets pumped way before the right arm when I'm sport climbing? haha
THIS IS AMAZING
As a musician I need to stretch my hands offten. Adding these to my routine has been helpful. Cheers
Happy to help!
Such a helpful video. I've been trying to pinpoint what I think is an overuse bouldering injury on the upper inside of my forearm, essentially where the forearm pit meets the bicep, so I can take care of it. I feel it very acutely in the thumberthighs stretch. Would that suggest golfer's/tennis elbow or something different? Thanks again!
Hard to say or commit to a full diagnosis without being more thorough (especially since that diagnosis is sort of a broad term encompassing many possible muscles) but hey if the stretch feels good no harm to keep it up!
@@HoopersBeta thank you for getting back to me!
thanks doc!
Hey. Thanks for this perfect info. Would you recommend doing those after each climbing session?
awesome content
This may be a more complex question than I think, but it is detrimental to do these stretches, specifically the ones that stretch the ulnar side of the wrist like the extensor carpi ulnaris stretch, when recovering from a TFCC extension injury? And if not, does when to start doing these stretches follow the same advice for when to start recovery exercises (no pain in full range of motion)?
Also, do you have a patreon page or anywhere we can donate? I really appreciate the work you all do and I'd love to contribute what I can
Slightly complex but not too bad! So the answer is: it depends. If the injury made.you hypermobile (excessive mobility) then you don't want to stretch and increase the mobility. That would be related more towards high level injuries. If, on the other hand, it was minor, gentle stretching can help to keep the joint mobility healthy while your tissue is still healing, that way you don't lose joint mobility by being too conservative. It follows a similar timeline to strengthening, yes, but if the injury is mild you can do gentle stretching slightly earlier than strengthening which will help prepare your tissue to go through the full range as your progress your strengthening.
No, we currently do not have a patreon account but we are thinking about it. Thanks for your support and for asking though! It's appreciated.
Nice for guitar players too!
I believe you shouldn't stretch 'weak' muscles so if I believe my flexors are tight from computer use, should I only stretch the flexors and leave the extensors? And perhaps try strengthen the extensors since they get little work all day? Thanks.
Oh and good video!
Very awesome indeed
Damn I just stretched with the fist and the thumbs on the outside of thighs, noticed how tight that was :o thanks a lot!
That stretch is basically second nature to me now, feels too good not to share!
You do such a great job, thanks ❤
Perhaps I missed it in the vid (I apologize if I did), but how long should you hold the static stretches?
Doing the lumbrical stretches creates pain, especially between the knuckles and PIP join. Am I doing something wrong?
nice thank you
Some of these good for radial head fractures?
So usefull
Do we want to do this on recovery days or as a warmup just before a climb?
More so on recovery.
Could you do a video on knuckle cracking?
What in particular are you interested in regarding this?
Whether it is good or bad.
How long should you do these stretches for?
Use the flexor stretches on a PT school practical literally the day after watching this 😂 thanks for the help
Haha perfect! That's awesome
What is the point of doing these stretches?
For how long you recommend holding the stretches?
If it is before you climb, keep it light/quick and dynamic. If you are doing it after or any other time then you can do sets of 30 seconds. Check out our stretch 101 video here to answer your question in more detail. ruclips.net/video/XqccZuIpaNw/видео.html
How long should I hold these positions 30s?
30-45 seconds is great if you're trying to improve mobility/muscle length.
@@HoopersBeta thanks a lot :)
As a colorblind person, all of the lines you drew on your arm look identical. Had to ask a friend which was which. Consider using more distinct colors.
Good video though.
Great suggestion! Thank you for that idea and sorry for the difficulties!
should we crack our knuckles?
No real harm as long as you aren't doing it excessively!
@@HoopersBeta thanks for the reply 😳❤️
3:40
I'm not sure if you look at old video comments Doc but if I just started climbing like 2-3 weeks ago twice a week every week and I want to keep that up, how long should I be holding these types of stretches? I assume there is a point where if I hold them too long/ do them too much it can be bad for me since I'm just starting and haven't really stretched/worked these muscles tendons before, is that true?
Thanks in advance if you see this @HoopersBeta
There's a point of diminishing returns if you hold them too long. Also overdoing it may be more related to how intensely you are holding the stretch. Be gentle and you can continue them at a higher frequency. That being said 30-45 seconds is still a good recommendation for static stretches. Welcome to climbing! Be patient with your progress, look into rest/deload weeks, and enjoy the great sport of climbing! 🙏
@@HoopersBeta Awesome! Thank you for the quick response. Super excited to get into it, been having an absolute blast so far. I tried out your hip stretch/ increased mobility stretches as well and those felt really good so I'm going to keep it up with that too! Thanks for the amazing content