Why warming up is essential for enjoying climbing, abseiling and coastal traversing
It’s well known that warming up before any sporting activity or exercise class is essential and when partaking in abseiling, climbing, coasteering and coastal traversing on our residential trips for schools.
The correct warm up will ensure that all the ligaments and tendons that we don’t usually put any strain on, such as our hands are efficiently warmed up, helping to avoid injury and enjoy the activity to the fullest.
Before any activity, no matter what it is it’s advisable to raise your heart rate. This allows blood to move quickly to the muscles preparing them for the strain that they will be put under in fun activities such as coasteering, where you will be launching from a cliff before swimming to another point and climbing up a rock wall.
Without the correct warm up in any activity your muscles will be cold, and this runs a huge risk of injury such as pull or worse, a tear.
To raise your heart prior to exercise you should aim to carry out 5 minutes of aerobic exercise. This can be done on your own or with your class mates, you can run, skip or play a fun quick fire activity such as dodgeball.
The second part of the warm up and the most essential is stretching, this allows for the muscles to warm up even further and allows for the secretion of synovial fluid into your joints, preparing them for the activity ahead.
Read below to see a quick example of some stretches you can carry out:
Neck – Gently move your head from side to side as well as forwards and backwards (5 reps each)
Shoulders – Roll your shoulders forward and backwards (10 reps each). Roll your arms round in circles changing the direction for a second set as well (10 reps each side)
Hips – Create hip circles (10 reps each side)
Legs – Kick through with your leg, follow the movement with a backwards swing and sidekick behind you. This creates an explosive motion that will be used in all our climbing based activities (10 reps each side)
Ankles – Rotate your ankles clockwise and anticlockwise (10 reps each side)
Fingers – Clench your fist and expand your fingers in a quick motion and repeat. Also shake your hands down near your waist as if you’re are trying to get rid of the pins and needles.
Never underestimate the power of the mind, spend 2-3 minutes thinking about your different body positions and envisioning yourself carrying out the activity whether that’s climbing a wall or abseiling down a Cornish granite cliff.
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