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Doing the Climbing "Bridging" Stretch

BeginnerstretchTier T1

You stand side-on to a wall and place your left foot flat on a foothold, keeping both legs straight. Then you bend your trunk sideways toward your raised foot and hold. You should feel a stretch in the inner thigh of the raised leg.

Targets: Hip

Stop if

Hold the stretch so it is felt with some discomfort, not pain.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

No equipment needed

Dosage

1

Sets

30 sec

Reps / Time

15 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • This stretch can be included in a warm-up or a cool-down, in a quiet area away from other people climbing.
  • Hold each stretch for about 20 seconds so it is felt with some discomfort, not pain, and repeat up to 4 times.
  1. A man standing side-on to a training wall, his left foot lifted sideways and resting flat on a raised foothold, both legs straight, his trunk upright.

    Step 1 of 3

    Stand side-on to the wall with your left side nearest it. Lift your left foot sideways and set it flat on top of the foothold, keeping both legs straight.

  2. The same man, his left foot still on the foothold, now bending his trunk sideways to the left and reaching his left hand down toward the raised foot without gripping it.

    Step 2 of 3

    Keeping your left foot on the foothold and both knees straight, bend your trunk sideways toward your raised foot and hold.

  3. A man standing side-on to a training wall, his left foot lifted sideways and resting flat on a raised foothold, both legs straight, his trunk upright.

    Step 3 of 3

    Stand side-on to the wall with your left side nearest it. Lift your left foot sideways and set it flat on top of the foothold, keeping both legs straight.

What you should feel

A stretch felt in the inner thigh of the raised leg as the trunk bends sideways toward it.

Breathing

  • Breathe normally.

Safety Information

Hold the stretch to a point of mild discomfort, not pain. Warm up first and use a quiet, matted area away from other people climbing. Stop if pain occurs and seek professional advice for this specific stretch. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.