Exercise Library

Comprehensive collection of climbing-specific exercises for injury prevention, rehabilitation, and performance enhancement.

Eccentric Finger Curls

Slow, controlled finger flexor strengthening for pulley injury recovery

3-4 minutes

Duration

3 sets x 10 reps

Sets/Reps

4.8

Rating

Key Benefits

Strengthens finger flexors

Improves tendon health

Helps With

A2 Pulley StrainFDP Strain

Wrist Circles

Gentle mobility exercise for wrist range of motion and circulation

2-3 minutes

Duration

2 sets x 10 each direction

Sets/Reps

4.5

Rating

Key Benefits

Improves wrist mobility

Reduces stiffness

Helps With

TFCC TearWrist Strain

Scapular Wall Slides

Improve scapular mobility and shoulder blade control

3-5 minutes

Duration

3 sets x 12 reps

Sets/Reps

4.9

Rating

Key Benefits

Enhances shoulder stability

Improves posture

Helps With

Shoulder ImpingementRotator Cuff Strain

Dead Hangs

Build finger and forearm endurance with progressive hanging

5-8 minutes

Duration

5 sets x 10-30 seconds

Sets/Reps

4.7

Rating

Key Benefits

Builds finger strength

Improves grip endurance

Helps With

General finger weaknessGrip strength

Band Pull-Aparts

Strengthen rear deltoids and improve shoulder stability

3-4 minutes

Duration

3 sets x 15 reps

Sets/Reps

4.6

Rating

Key Benefits

Strengthens posterior deltoids

Improves shoulder stability

Helps With

Shoulder ImpingementPostural issues

Cat-Cow Stretch

Dynamic spinal mobility exercise for back health

3-5 minutes

Duration

2 sets x 10 reps

Sets/Reps

4.8

Rating

Key Benefits

Improves spinal mobility

Reduces back stiffness

Helps With

Lower Back StrainGeneral stiffness

Eccentric Wrist Curls

Targeted strengthening for tennis elbow and wrist issues

4-5 minutes

Duration

3 sets x 12 reps

Sets/Reps

4.7

Rating

Key Benefits

Strengthens wrist flexors

Reduces tennis elbow pain

Helps With

Tennis ElbowWrist weakness

Tendon Glides (FDS/FDP)

Gentle range of motion exercise that may help maintain finger mobility

3-4 minutes

Duration

3 sets x 10 reps

Sets/Reps

4.9

Rating

Key Benefits

May improve finger mobility

Gentle movement exercise

Helps With

General finger stiffnessMobility maintenance

Isolated PIP Joint Flexion

Exercise focusing on middle finger joint movement and control

4-5 minutes

Duration

3 sets x 8-12 reps per finger

Sets/Reps

4.6

Rating

Key Benefits

Targets middle finger joint

May help with finger control

Helps With

General finger exerciseMiddle joint mobility

DIP Joint Blocking

Exercise focusing on fingertip joint movement and control

3-4 minutes

Duration

3 sets x 10 reps per finger

Sets/Reps

4.5

Rating

Key Benefits

Targets fingertip joint

May help with finger tip mobility

Helps With

General finger exerciseFingertip mobility

Finger Extension Strengthening

Exercise using resistance bands to work finger opening muscles

3-4 minutes

Duration

3 sets x 15 reps

Sets/Reps

4.7

Rating

Key Benefits

Targets finger opening muscles

Uses resistance band

Helps With

General hand exerciseFinger opening practice

Finger Lift Table Exercise

Simple exercise practicing lifting individual fingers from a table surface

2-3 minutes

Duration

3 sets x 10 reps per finger

Sets/Reps

4.4

Rating

Key Benefits

Practices finger control

Easy table exercise

Helps With

General finger exerciseCoordination practice

Finger-to-Thumb Opposition

Exercise practicing touching thumb to each fingertip in sequence

2-3 minutes

Duration

3 sets x 10 cycles

Sets/Reps

4.3

Rating

Key Benefits

Practices thumb movement

Simple coordination exercise

Helps With

General thumb exerciseCoordination practice

Theraputty Grip Strengthening

Exercise using therapeutic putty for finger and hand movements

5-6 minutes

Duration

3 sets x 10 reps each exercise

Sets/Reps

4.8

Rating

Key Benefits

Uses therapeutic putty

Variable resistance

Helps With

General hand exerciseGrip practice

Towel Scrunch Exercise

Exercise using a towel to practice finger gripping and scrunching movements

3-4 minutes

Duration

3 sets x 12 reps

Sets/Reps

4.6

Rating

Key Benefits

Uses common household item

Practices gripping motion

Helps With

General grip exerciseHand coordination practice

Progressive Pinch Grip Training

Exercise using weight plates held in a pinch grip between thumb and fingers

6-8 minutes

Duration

4 sets x 8-12 reps

Sets/Reps

4.7

Rating

Key Benefits

Uses weight plates

Practices pinch grip

Helps With

General grip exercisePinch grip practice

Finger Tapping Coordination

Simple exercise practicing tapping thumb to each finger in sequence

2-3 minutes

Duration

3 sets x 20 cycles

Sets/Reps

4.2

Rating

Key Benefits

Practices finger coordination

May help with finger dexterity

Helps With

General coordination exerciseFinger dexterity practice

Rice Bucket Training

Exercise using a bucket of rice to practice various hand and finger movements

5-7 minutes

Duration

3 sets x 2 minutes each exercise

Sets/Reps

4.5

Rating

Key Benefits

Uses rice for resistance

Multiple movement patterns

Helps With

General hand exerciseSensory exercise

Claw Stretch Exercise

Exercise practicing bending fingers into a claw-like shape

2-3 minutes

Duration

3 sets x 15 reps

Sets/Reps

4.4

Rating

Key Benefits

Practices finger bending

May help with finger flexibility

Helps With

General finger exerciseFlexibility practice

Stress Ball Progressive Squeeze

Exercise using a stress ball for squeezing and grip practice

4-5 minutes

Duration

3 sets x 15 squeezes

Sets/Reps

4.3

Rating

Key Benefits

Uses stress ball

May help with grip practice

Helps With

General grip exerciseStress relief

Plank Variations

Core strengthening with climbing-specific progressions

5-8 minutes

Duration

3 sets x 30-60 seconds

Sets/Reps

4.9

Rating

Key Benefits

Builds core strength

Improves climbing stability

Helps With

Core weaknessLower back strain