Preventing Shoulder Injuries in Climbers

As climbing grows in popularity, so does the importance of injury prevention—especially for the shoulders. The shoulder joint’s mobility makes it essential to focus on strengthening and stabilizing these areas to support safe climbing. This blog provides general considerations and exercises that may promote shoulder health in climbers. Remember to consult a healthcare professional to determine what’s appropriate for your individual needs.

Why Shoulder Injury Prevention Matters

Effective prevention doesn’t require an overwhelming number of exercises. Research suggests that just 3–4 targeted movements per body area can significantly enhance strength, stability, and resilience. In particular, a mix of strength, stabilization, and hanging exercises may help reduce discomfort and support shoulder health in climbers.

My Top 3 Shoulder Exercises for Climbers

Always consult with a healthcare provider before beginning new routines to ensure safety and suitability.

1. Resistance Band Clocks

This exercise can enhance shoulder stability and rotator cuff engagement.

• Setup: Start in a crawling position with a looped resistance band around both wrists. Keep your core engaged, back straight, and your wrists, elbows, and shoulders aligned.

• Movement:

  • Imagine a clock face on the floor. Your head points to 12 o’clock, and your feet to 6 o’clock.

  • With one arm as the clock's center, move the other arm toward various "hours" in a controlled manner without moving your torso.

• Modifications:

  • Easier: Perform standing with the clock on the wall.

  • Harder: Do this in a full plank position.

2. TRX or Ring Push-Ups

This dynamic exercise improves strength and shoulder blade control.

• Setup: Start in a plank position with your hands on TRX handles or rings. Keep your wrists, elbows, and shoulders aligned.

• Movement:

  • Lower your chest toward the ground by bending your elbows, then push back up to the starting position.

  • Add a "serratus punch" by pushing further up through your shoulders with straight elbows.

• Pro Tip: Adjust your body angle—greater horizontal positioning increases difficulty.

3. TRX or Ring Pull-Ups

This exercise targets pulling strength and scapular stabilization.

• Setup: Lie in a reverse plank with feet extended forward and arms holding TRX handles or rings. Keep your back straight and shoulders engaged.

• Movement:

  • Pull your chest toward the ceiling while maintaining a flat back.

  • Slowly lower yourself back to the start.

• Pro Tip: Increase difficulty by adjusting your body to a more horizontal position.

Bonus Exercise: Enhanced Hanging Reverse Pulls

This exercise incorporates stabilization and strength for climbers seeking an additional challenge.

• Setup: Start in a reverse plank, gripping TRX handles or rings. Place both feet on a chair and add a resistance band around your wrists.

• Movement:

  • Perform small clock-like movements with your arms, engaging your rotator cuff.

  • For an extra challenge, lift one foot off the chair or bend your knees to mimic a heel hook.

These exercises are general recommendations and should not replace advice from a qualified medical or physical therapy professional. If you’re experiencing shoulder pain, consult a provider for a personalized evaluation.

Tips for Success

• Sets & Reps: Aim for 3 sets of 8–10 reps for each exercise, unless otherwise advised by a professional.

• Form Focus: Ensure proper alignment of wrists, elbows, and shoulders. Keep your core engaged and your back flat.

• Climbing-Specific Adjustments: Since climbers often have their hands facing the wall, try performing exercises with this wrist positioning.

The Big Picture

The shoulder is a complex joint, and discomfort isn’t always tied to a single structure. Physical therapists often take a movement-based approach, addressing how specific actions contribute to discomfort and teaching modifications to reduce pain. If you experience shoulder pain or have concerns about your routine, seek guidance from a qualified medical or physical therapy professional.

Keep Climbing Strong!

Preventative care not only reduces injury risk but also supports overall performance. Incorporate exercises thoughtfully into your training routine, and consult a professional for personalized advice tailored to your climbing goals.

Disclaimer: This blog is for informational purposes only and is not intended to be a substitute for physical therapy, medical advice, diagnosis, or treatment. The content provides general information and instructions on exercises that may help improve strength, mobility, and function in specific areas of the body. It is not a replacement for obtaining a medical diagnosis or personalized advice from a qualified, licensed healthcare provider. Always consult a healthcare professional before starting any new exercise program, especially if you are experiencing persistent symptoms. Not Your Average PT assumes no liability for any actions taken based on the information provided in this blog.