5 Conditioning Exercises for Rock Climbing

Rock climbing is a fun, but challenging activity that requires strength, endurance, and skill. It is important to strengthen your arms and legs to move up near-vertical or overhanging rock. Having a strong core and torso will help keep the body balanced and up against the wall during the climb. Check out the following exercises below that to help condition your body before you tackle your next mountain or rock climbing wall.

EXERCISES:1) Pull-upsThese are an upper body, compound exercise that targets the biceps, latissimus dorsi, and upper back muscles. Use banded pull-ups if body-weight pull-ups are too difficult. Then progress to weighted pull-ups for 4 sets of 10 reps.
a. Hang from a pull-up bar and grasp the bar about shoulder-width apart with palms facing away from your face
b. Retract and adduct the scapula
c. Pull yourself up while bringing your elbows down to the floor until your chin passes the bar
d. Lower yourself all the way down, breathe, and repeat the pull-up 2) Staggered pus…

Ultimate Work-out “Agility / Core”…. And Helps Prevent Hip, Knee, Ankle and Back Injuries!

Hey, I’m Claire McDonald I’m here from INSYNC PHYSIOTHERAPY. We’re here to show you a conditioning workout today in Ultimate Frisbee. So this is going to help you be stronger, play faster and be a better Ultimate Frisbee player. If you have any injuries with any of these exercises or with anything that you’re unsure about, it’s best to consult your Physiotherapist just to make sure everything is good to go! We’re going to do some agility ladder training. So what that’s going to help with is it’s going to help you get more coordinated, faster agility and helps you with some cutting and faking out your player. So we’re going to do 4 drills. So the first one we’re going to do an “In-Out shuffle”, in & out of the line, the second one is going to be the “Icky Shuffle”, the third one is going to be a “Side-side Twist”, and the last one is a “Cross over” patterning. Alright… First one is the “In-Out Shuffle”. And then you’re going to do the “In-Out Shuffle” on the way back as well. And t…

Ultimate Frisbee Dynamic Warm Up: Prevent hip, knee, ankle, back and shoulder injuries & Perform better!

Hey, I’m Claire McDonald, I’m from INSYNC PHYSIO. We’re here today to shoot a dynamic warm up for Ultimate Frisbee. We’re doing this because it’s going to help loosen up our muscles, get our muscles activated before we play. It’s also going to help prevent injuries as well. This should take about 10 to 15 minutes to do; So We’ll get started! Ok, so we’re going to get into starting the warm up. When you first start out, you want to run for about 5 to 10 minutes… so a few laps around the field, depending on the temperature and how you’re feeling. But then as you get into these exercises you’re going to do each one about 20 yards or so back and forth of half the width of the field. So we’re going to get into our dynamic warm up. The first exercise we are going to do is going to be a “Side step” with a nice big arm swing out to the side making sure you get a big full arm extension. You guys ready to go? Alright, So the second exercise we are going to do we are going to do a “Skip with a n…

Shoulder & Back Pain / Dysfunction Prevention: Lat Stretch in Standing!

Hi, My name is Iyad, I’m a Physiotherapist at INSYNC PHYSIOTHERAPY. Today I want to show you a simple stretch for the Latissimus Dorsi muscle which goes right over here from the shoulder right down to your low back. Quite often in sports like rock climbing or even ultimate frisbee or volley ball you use a lot of this muscle to climb up or send your arm up and going down. You want to keep your muscle loose and this is a simple stretch that you can do at home. All you’re going to need is a band … something stretchy but still quite a bit stiff so it’ s not looser version like something like that. You need something that’s going to provide you some resistance. A tire tube would work really well or a pull up assist band. Loop it around your hand and have it loosely there. You shouldn’t be gripping too much because that’s going to limit the amount of stretch you get. So just have it there to provide a bit of resistance. And you start walking back until you feel some tension and you lean int…

Shoulder & Back Pain / Dysfunction Prevention: Lat Stretch!

This is the Latissimus Dorsi muscle stretch in 4 point. It’s attached from the upper arm bone, the humerus, tip of the shoulder blade, and onto the last half of the middle and lower spine and pelvis. To stretch the right lat, place the back of your right hand to your left side in front of you while clasping it with your left hand. Reach forward to your left and keep your elbows straight. Keep your knees wide apart and the back of your feet flat on the mat. Reaching forward lean to the right arm pit. Hold for 30 seconds, do 3 sets. Repeat on the opposite side if it’s also tight! This is great for increasing the mobility and function of the shoulder as well as decreasing strain on the lower back and Sacro-iliac joints.

Knee ACL Ligament Injury Prevention: Ultimate Frisbee Training Part 14 - “ Step Up”

Start with a tall posture and your inner core engaged below the belly button. Vivian here is now going to do a single leg step up. She’s bringing her opposite arm up while also using her butt muscles to fully extend that hip up. She’s keeping her thigh strong by preventing the knee from buckling inwards, as well as also keeping her knee over the heel so it doesn’t go over her toes. Do 3 sets of 10 on each side. The single leg step-up will help you develop more strength in your hips and thighs to keep your knee strong and protect you from ACL knee ligament injuries. It’s also great for post ACL knee surgery rehab when you are ready for it.

Effects of Energy Deficiency on Performance

What is the "Relative Energy Deficiency in Sport (RED-S) Syndrome?"
The RED-S syndrome refers to impaired physiological functioning caused by relative energy deficiency and may result in impairments in menstrual function, metabolic rate, bone health, immunity, immunity, or cardiovascular health.
Energy availability (EA) is calculated as energy intake (EI) minus the energy cost of exercise (EE) relative to fat-free mass (FFM). In healthy adults, an energy balance is a value of 45 kcal/kg FFM/day.
Low energy availability is where an individual’s dietary energy intake is insuffient to support the energy expenditure required for health and daily living. It may occur in individuals who are required to diet to enhance performance, are pressured to lose weight, go through frequent weight cycling, overtrain, have recurrent and non-healing injuries, or strict regulations.
What happens if I have low energy?
As seen in the figure above, having low energy availability for your body can res…