Correcting Climbers Back: 3 Exercises
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- เผยแพร่เมื่อ 16 ก.ค. 2024
- How to Prevent / Correct / Fix Climbers Back with 3 Simple Exercises, that can be made progressively harder to suit a broad spectrum of athletes. These are amongst others the most effective ones I picked up over the years, combined to a simple, reproducible workout, so there are really no excuses.
However don't forget that I'm not a specialist, consult your physiotherapist or whatnot if you have serious problems.
As always drop some likes and opinions if you've got something from the video, and I'll see you soon in the next one!
Correcting Climbers Back : 3 Exercises by Mani the Monkey
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Finally, a remedy for my chronic constipation! I can't believe it worked so well! Thanks man
Chair pose, shoulder dislocations, and pike press handstands are the real names if anyone cares
Loved the names, especially the first one, it cracked me up. The only one I know the actual name of is the second one which are shoulder dislocates.
Thank you for this video, it's exactly what I needed. Your exercises help correct the condition while your humor immediately dissolves the pain.
Keep doing what you do!
Such an awesome video Mani, thanks for the knowledge!
Exactly what I searched for and needed. Thanks so much for sharing! well done! Thank you for the research. Aprecciate your time! Greets from Germany, Cologne / j
Thanks for the video Mani! Really appreciate that they don't take a lot of equipment so We can definitely try these on the road. The name for the first posture was funny too! Cheers
Looks super simple, I like the progression part of it. Gonna give it a try, thanks for the video!
I love these videos. Simple informative and very useful!
Thanks, Mani! Realy nice and usefull video!
Yo Mani, Great video as usual and thanks in general!
Thank you so much for this and all your other awesome videos!! I will make sure to tell all my climbing friends to subscribe you really deserve it ;) Just recently moved to Austria, Innsbruck and really started to get into bouldering here, so awesome that I found your channel keep up the amazing work! :)
Loved it bro. Right on the money!
the 1st exercise really alleviates some of my back pains, thanks mani
thanks for the tips and the chuckles :D
Awesome stuff!!
Praying for salvation from constipation squat... You earned my like, sir.
you're amazing Mani.
Got to say that I try a lot of methods to correct my back, but this 2 methods from your is really effective by far. The last one i didn't have equipment lol. Thank you so much for your hard work researching for us.
Man you killed me with your "Praying for salvation from Constipation-Squat"! I didn't see it coming as you were serious till there. Had to pause the vid till I stop laughin. Thanks for that and for the 3 exercices.
Die erste übung is a wahnsinn, guades video!
loved the name of the exercise so much
Great vid, thanks
Really good! *subscribed!
thank you, very usefull as always!
Great video thanks
Great video since I'm trying to figure out a training routine for my dislocated shoulders and stiff neck
OMG... did the first exercise and damn I completely feel it in my upper back. I'm so stiff in that part of my body. I'm going to do these exercises every day
Gonna try it👍
Wow! Very good video, concise but super useful, always have had climbers back, but just after trying the "praying for salvation from constipation-squad"(nice name btw) I could feel my back a slightly better positioned! Gonna add this exercises to my climbing training.
Nice video!
I would add ab and glute exercises, because kyphosis (rounding of upper back) often goes hand in hand with anterior pelvic tilt (sticking out your ass and belly). This is somehow adressed in this video through the handstand ups. A perfect handstand, as you said, would be straight. You need good shoulder mobility and good core strength to hold this straightness.
Good Input, thanks!
Excellent!, The first two excercises were awesome, I´ve been doing calesthenics for some while, so it doesn´t hurt that much, but still, I get all that burn up sensation on the upper back, great!, thanks for posting, the third one was and still is harder for me tho...
this video is really great. there is so much about training and too little about prevention. success depends on both. thanks for this! some of the exercises remember me of the good old yoga poses ;-)
Great exercises and ones I didn't know about before to boot!
Oh man, the first exercises' name killed me ! Great video
Hi Mani, thanks for the video. I especially find exercise #1 very useful... yoga practitioners will be familiar with it. A couple of other exercises that I've found helpful are reverse shoulder circles and backward shoulder shrugs. The muscles of the upper back really respond to those
Pohai Müller yes especially some heart kriya moves are awesome for your upper back. They have circular and pumping motions which really get into every muscle of your shoulders and upper back. Similar to exercisr no 1 are crow pose and squats with straightened arms :)
Thx Mani! 👍
Will try these tomorrow and leave feedback a little later after trying!
This is great!
Love your humor :D
lost it on the name of the first exercise. well done.
Loving the name of that first one, had me laughing so hard XD
True man ... same😆
Good job mani
the "relieve for constipaion" line was delivered so very dry an it killed me XD thank you for the good laugh
thank youuuuu sir!
Super Video! Mein grosses Problem wie bei den meisten Kletterer! Wenn ich nur nicht so faul wäre:D Werde das aber mal angehen! Gute Übungen danke dafür! LG Tom
Great video as always mani very useful just one question how often should I do the second exercise
praying for salvation from constipation squat hahahaha
Nice! Thank you for the funny bits! some climbing vids can be quite boring
Thanks so much for your videos! I'm a beginner and I don't know what I'd do without them. Could you possibly do a review in the future of the black diamond momentums? They are a new vegan shoe and black diamond has a while line of shoes now. :D
Hey Mani, cool and quick routine :) would you recommend using a rope or any stable stick/bar for exercise No 2?
Something to work on for the posture, have a good training!
Attention to your head in the constipation one. Avoid looking at the ceiling (if you want a funny analogy - avoid putting your head inside your body like a turtle with its shell). Your back should be straight as well as your neck. Cool video.
How often do you think you have to do these to keep your posture? I've noticed myself slumping, and I'd love to fix it. Thanks for all the videos Mani, you're the best climbing youtuber out there.
I'd go for 2 times a week. Glad you enjoy the stuff Ben.
If you working an office job you need to do it every f***ing day! Take in consideration that you sit more or less 8 hours in the wrong posture already... and although you feel progress immediately after working this muscle groups, real progress shows not earlier then 2-3 months :/
I personally would add some rotation-based mobility/strengthening drills www.stack.com/a/6-upper-back-stretches-that-improve-mobility-and-reduce-pain
Mani, lean your head down on the hand stand in order to get straight. You're trying to face to the direction of your back while handstanding and because of that you won't be able to maintain you're body straight. ;)
Deadlifts and power cleans are the best for correcting this kind of posture problem.
Great exercises! What I discovered that really helped on my posture is Calisthenics Movement's vid on improving posture.
great video. the first posture is a yoga posture. called chair pose
Hey Mani,
One simple exercise for a straighter handstand is to hold the handstand with your belly facing a wall. With your hands very close to the wall you have to be straight throughout the hole body. This way you prohibit the arching of your body.
Great tips, personally I thought yrs of bike riding f’d my back but now I see climbing made it worse tenfold... I shall try these simple but what looks like affective tips
when you do a handstand try looking forward instead of down
THAAAAAAAAAAAAAAAAAAAAAAAAAANKSSS MATEEEE!!!
im not that into yoga, but i think the first one is kinda like the chair pose right?
Hi! What kind of antagonist training (push movements) do you do on a regular basis?
Anyone that has done yoga would recognize your first exercise as chair pose.
Hi Mani cool video you have there. But also you should know that Everyone in Austria (who have most basic insurance: workers, students etc.) have 2 series of free Phyisotherapy in year. It can be prescribed by your general practician. So you don't have to spend any money for that extra.
Keep up the good work :)
That is true, however the majority of the audience of this channel is from somewhere else :) I will!
When I used to do capoeira, the instructors are always telling us to look forward instead of at the ground, whenever we did up-side-down moves. "The ground will be there even if you don't look at it," as they'd say.
If you look forward, instead of at the ground while doing the handstand, your back will straighten itself out.
So at what point during your session would you do these exercises? Before or after climbing? (...I believe after but just want to be sure...)
hee man! those are some good exercises.
I think you could improve your handstand by puting your head in a more natural position. in that way you'll have more waight in front of you so you can stand a lot straighter!
goodluck!!
1:13 Monkey Salutation
3:00 Dragonfly Stretch
5:20 Scorpion Stand
;)
Just kidding, but great exercises for sure !!
(I thought I was not strong enough to do the scorpion rising from the floor, but managed to do it somehow...)
1:13 OverHead Squat
Hey I didn't understand the routine properly. I hold it 20 secs and take rest after every rep and do 5 reps in total? Or do 5 reps of 20 sec each and then take rest after that set?
How many times do you do that per week?
does it matter if you have got hyper mobility
Is it the pants or do you have a slightly tilted hip? Great tips though!
The execise is great, but actually I think the angle isnt correctly described (or "painted" with the green bars at 1:32). You perform this exerice as good as possible, I reckoned, then die angle between thigh and upper body is actually 90 degrees - and not 45, which is a result of the thighs. They aren't level above the floor.
I dont know how it works but it works
Schau dass du bei der kniebeuge weiter runter gehst. Das trägt im Endeffekt auch zu einem aufrechterem Gang bei. Dauert einige Zeit bis du so weit gedehnt bist aber es hilft :)
Do someone knows if using a chair for the first exercice can be counterproductive ? Because that the only way for me to really feel the "fire of hell" in the back x)
I think with the handstand the problem is that your head is too much in front. Try to push the top of your head straight down towards the floor, spine straight and have your ears near your arms/biceps. Now it looks more like press to me. Really good job anyways!
Lifting weights properly also balances the body.
Mani -- no snap at the end?!?
Nette Übungen! Um deinen Handstand gerade zu bekommen, versuch doch mal den Kopf hängen zu lassen ;)
I would also add Yoga - downward dog position to help
The first one is actually a Yoga pose. Yoga is ah-ma-zing for posture.
You can use Unflexal Workouts instructions to learn about workouts guys.
but let me tell you, it's as effective as it looks stupid. HA cracked me up
Question to Many and everyone willing to help: It’s a bit long . A little context : I have been climbing for 2 weeks now, I have access to 2 gyms 1 that is 30 mins away and one that is 10 mins away, the one that is 10mins away is only bouldering and the other one is huge and it has everything. I am 15 so I haven’t got much time (school from 8h-17h everyday) I climb on the weekends and during the week I don’t do anything. I am new to working out and training. What can I do to improve on my strength and climbing level?
At the beginning just climb and have fun dude! ;) You will see improvements pretty soon.
nb ok thanks for the response
I might be a bit late, but to add to nb's answer: I'd say don't get tempted to train strength at campus boards nor train finger strength appart from the actual climbing you do, you're more likely to injure yourself than have any benefits from those things yet. I would encourage you however to maybe look if your climbing gym has an intro class for new climbers to pick up some technical tips to get you started properly if you're serious. Anyways, I hope this helped you in any way and enjoy your climbing! (:
I would combine both. I would go more often to the just boulder gym and from time to time I would go to the other gym. May be paying single entrances for 1 day.
Thanks for all the replies
Hola ! Me gustan tus videos podrías subtitularlos al español por favor!!!!!!!
si te interesan los subtitulo y los cuelgo en mi canal
"Praying for salvation for constipation squat" is actually a Yoga figure called "Chair pose". Although your name is much better :D
Skydive more! Climbers and skydivers bend in opposite directions. Plus base jumping off big walls would be radical
Shouldn’t one go for putting his head between one’s hands during handstand - the way you do it looks really uncomfortable on the neck - and in my experience (when I could actually still do handstand a Bit ) allows you to straighten your body even more… well at least in capoeira on reason was to watch your opponents movement while going into handstand - maybe this has some reason during the exercise?
I thought just pure push-ups will solve everything!
"66.665 Aufrufe"
I think in the first exercise the head is too far back.
硬拉这个动作就足够了
Hi Mani, firstly, great video as always. I'm a 21 y/o student from the UK, and have been following your channel for 3-4 months and have since started to become healthier, exercise more, start climbing, and get in shape! Honestly, your channel has been a great inspiration and a great source of in-depth information, so thank you for doing what you do.
I have a question for you if you see this. I regularly don't meet the daily calories I need and am looking for a nutritional high-calorie shake recipe to substitute for a couple of meals a day.I understand that you wouldn't choose this recipe yourself as it isn't vegan, but im just interested to see someone who knows more than I do about nutrition. Can you have a look at the following recipe to see what you think? It's a direct link to the screenshot! Thank you! i.imgur.com/SFoMTyJ.png
Yo go vegan my friend, you wont regret it !!
maybe watch some of nutritionfacts videos or james aspey
Even Paul Robinson went vegan a short time ago :D
Well to be honest I wouldn't be happy with that one, apart from whey and milk which I see as problematic there is also oil, which is unnecessary and only will slow you down, and oats, which is ok for some People but I personally like the quickly digested, energizing stuff in the morning. Fruit, a bit of one seed (sunflower or flax work great) and if you want Protein I'd go for hemp, in Rice milk or simply water.
Okay cool, I'll give that a go. Thanks for the help!
George Lyman I'm not an expert on food and diet's, but I did my research on it for my own nutrition.
But why do you put sugar in it? I'm not saying that you shouldn't eat sugar but it's better for your health to get it from real food like fruits.
And you also add salt, the maximum amount of salt is 6-8 grams per day, otherwise it will be bad for your health (cardiovascular diseases for example).
@Sjoerd Vendel this isnt my recipe i just found a recipe that seemed to be cheap, but yeah there is a high amount of sugar added to this for some reason... which i wouldnt add to my own. Also the oil, and the salt
Yoga poses without yoga approach. Yea sure
some basically yoga lol
Man hört dass du Schweizer oder Österreicher bist richtig?
Probier mal beim Handstand abbs und glutes anzuspannen gegen APT
1:33 lol you didn't match even the single line :)
Subtítulos en español por favor!,
Please, speak slowly for spanish speakers or add translation! anyway, thanks for the video!
WTF with the first position name? xD