Research Correlates KEY MOVEMENTS to Climbing Ability, So We Made a Yoga Routine for Them

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// TIMESTAMPS //
00:00 Ieva Intro
00:20 Why We Made This Routine
00:59 Ieva's Notes (When To Do It, Etc.)
01:36 Follow-Along Begins!
01:51 Hip Circles
02:11 Hip Flexion and Abduction
03:19 Warrior III Pose
04:06 Half Moon Pose
05:11 High Lunge
05:30 Plank Exercises
06:14 Plank to Warrior III and Back
08:00 Standing Rest / Shake Out
08:31 Repeat All on Other Leg
14:06 Goddess pose with Heel Lift
15:15 Squat Pose Exercises
16:32 Cosssack Squat
17:43 High Lunge with Cossack Squat
18:34 Forward Fold Rest
18:47 Seated 90-90 Exercises
20:59 Straddle Sit
21:48 Butterfly Pose
22:27 Seated Rest
22:47 Follow Ieva on IG: @luna.al.sol and YT: Community Yoga with Ieva Luna

// SHOW NOTES //
Episode 94

As most of us know (and often ignore), having good mobility is important for climbing and yoga can increase that mobility. Pretty obvious, right? I mean it’s kinda common sense. But check this out: there’s actually scientific research to back it up.

The research correlates your climbing ability to a few movements such as High foot placement (and ability to stand up from it ) and Wide stances with or without foot external rotation. This means you’ll have to have things like good hip flexion, hip abduction, knee flexion, and ankle dorsiflexion abilities. In other words, mobility = climb good, stiffness = punt hard.

So we thought, why not use that research to come up with a yoga flow that specifically targets those key areas? Well, that’s where Ieva comes in! We analyzed the research, and Ieva created the routine! You can find her @luna.al.sol on Instagram or at Community Yoga with Ieva Luna on her YouTube Channel! https://www.youtube.com/c/CommunityYogawithIevaLuna

Sidenote: So why are we making this video when we already made a video not too long ago about hip mobility? Because that was just one way of going about it! I always like to reiterate that it’s essential in training and rehab to find what works for you and what you enjoy. Otherwise, what’s the point? To be an informed climber you’ve got to know what your options are, so this video is in the spirit of inclusivity and diversity.

Sidenote 2: If you’re curious about the research that went into this routine, check the show notes in the description for citations and summaries.

Ran out of room!! For the rest, including all the pictures, please check out the show notes:
https://www.hoopersbeta.com/library/research-correlates-key-movements-to-climbing-ability

// DISCLAIMER //
As always, exercises and rehab programs are to be performed assuming your own risk and should not be done if you feel you are at risk for injury. See a medical professional if you have concerns before starting a new training or recovery program.

// PRODUCERS //
Jason Hooper (PT, DPT, OCS, SCS)
and
Emile Modesitt (@emile166)

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#trainclimbsendrepeat #climbingtraining #yogaforclimbers

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