Finger Warm Up for Climbers

Рет қаралды 53,671

Күн бұрын

Expert physiotherapist, Cristiano Costa, walks us through his finger warm-up routine to help reduce the risk of injuries while climbing.
Find us here:
Andrew ► / _andrewmac_
Cris ► / cristianocosta11
Vauxwall Climbing Centre ► bit.ly/vauxwallclimbing
WARM-UP GEAR:
Portable Hangboard: bit.ly/AshClimbing
Grip Strengthener (Egg) on Amazon (US): amzn.to/3cVDq6C
Grip Strengthener (Egg) on Amazon (UK): amzn.to/2Gngvp5
Weights on Amazon (US): amzn.to/2Spimwc
Weights on Amazon (UK): amzn.to/33s79kJ
10% OFF Andrew's Favourite Chalk: bit.ly/LowGravityChalk-10-OFF
Hangboard: bit.ly/frictitious
--
00:00 - Meet Cristiano
00:40 - Intro to Warm-Up
01:19 - Step #1 Cardio
02:26 - Common Times for Finger Injuries
04:00 - Step #2 Increase Blood Flow to Joints
04:32 - Check Range of Motion
05:50 - Gear for Warm-Up
06:49 - Step #3 Joint Movement
10:14 - Step #4 Muscle Activation
11:33 - Step #5 Muscle Contractions
15:31 - Final Points
16:47 - Skin Care
18:06 - Contact Info and Outro
--
TRAINING GEAR:
Resistance Band on Amazon (US): amzn.to/2ZcYpLh
Resistance Band on Amazon (UK): amzn.to/2VGF9nd
Yoga Mat on Amazon (US): amzn.to/2U4EkGY
Yoga Mat on Amazon (UK): amzn.to/2UMzBHj
Disclosure: Some of the links above are affiliate links, meaning, as an Amazon Associate I earn from qualifying purchases. Amazon and does not add any cost to your item, you’ll pay the same whether I receive a commission, or not.
#climbing #bouldering #warmup

Пікірлер: 74

@BenFletcherVideos 3 жыл бұрын

Cris has fixed all my finger (& shoulder) injuries. Highly recommended.

@MavisMing 3 жыл бұрын

Day 5... still warming up. Highly recommended!

@felipe2fp 3 жыл бұрын

Hahaha me too. This is like my full session ... But his tip about range of motion was very cool.

@6darkness6eternal6 3 жыл бұрын

My left middle finger was very happy when it saw this pop up in my subscriptions.

@Fred-oz3tw 3 жыл бұрын

Lol mine as well. What did u take from the video for this problem?^^ I will work on range of this fingers motion.

@Clmbxr 3 жыл бұрын

Same here!

@jerryshine3106 3 жыл бұрын

This is fantastic. There are so many videos out there on hand warm-up and strength but this is far and away the best I've seen.

@t.m.4808 3 жыл бұрын

Very helpful advice! Thanks a lot for the quality content!

@alexljmac 3 жыл бұрын

fantastic video. shared it with my climbing buddies. keep up the great work

@richardmarshall7308 3 жыл бұрын

I've been seeing Cris on and off for a while and he is the man! I'm made of glass and Cris always sorts me out. Andrew your content is always ace.

@olivetrevor 3 жыл бұрын

Cris is amazing.... I tore my Pec major off.... and he has got me back on mid 7's in a year.... so much knowledge

@hannahmorrisbouldering 3 жыл бұрын

*furiously scribbles 8 sides of notes*

@AndrewMacFarlane 3 жыл бұрын

😂

@Jagknorr 3 жыл бұрын

I started just grabbing a bunch of random holds in a variety of positions and tension to warm up (while still standing on the ground). Its worked wonders for my fingy warmup. Similar to a portable finger board but its free and always where ever you are. Just don’t go nuts right off the bat and your chances of destroying yourself go way down.

@braydonsmedley5652 3 жыл бұрын

I like this too. I usually start with big jugs and then work my way smaller slowly and finish on one and two finger pockets

@sevs802 3 жыл бұрын

Great content! Thanks for having Christiano on.

@TheKevinFanClub526 3 жыл бұрын

This is a very helpful video. I just strained my flexor and need to rest. Wish I knew this before hand. I will adapt warmup to my need. Just knowing the names of different types of potential injuries are extremely useful. Thank you!

@AshtonCummings 3 жыл бұрын

I have been suffering from middle finger pain and not able to touch my pad with that finger. I tried what he suggested in the video and it immediately fixed the issue! I have been to the doctor about this and they told me there was nothing wrong. Ty!

@FranciscoAngelini 3 жыл бұрын

Its amazing where our "lilica" stay now! Proud to see cristian reference in your professiin and thats this start in climb weekends in itacolomy brazil. Para o alto e avante cris!!

@perttihakala9847 3 жыл бұрын

great video quality and content wise! 5/5

@larryseibold4287 Жыл бұрын

I would love to see a follow up with Christiano on rehab progression exercises for the elbow, both lateral and medial. There are a lot of new ideas out there, and it gets pretty hard to sort the good advice from the chaff. Also, climbers elbows are not the same as Achilles tendon or knee tendon issues. What should i do the day after a flare up? What should I do before a climbing session if I am just starting to get better?

@stanvandervoort2240 3 жыл бұрын

This couldn't have been come at a better time

@pedrom.309 Жыл бұрын

great video, very important content 👍✌

@RafaelRaimann 2 жыл бұрын

Cris is the best!!!! 💪👊

@noobass1996 3 жыл бұрын

How do i cram this huge volume of exercises into warm up?

@benmenashe 3 жыл бұрын

Cris!! ❤️

@gabrielb.coutinho4543 2 жыл бұрын

Great!!!

@tallgeese9715 3 жыл бұрын

the host is like every single guy ive ever seen at the gym

@360starcraft 3 жыл бұрын

Wish I had seen this before I tore my pulley tendon

@MeshiMeshi-vu2hs 3 жыл бұрын

Thank you for a video! Question about range of motion. Not all my finger tips can touch the palm. Worst has actually a 1 cm gap on both middle fingers. I tried MET exercises and I didn't gain much (maximum 3 mm gain). What are other causes for this and What I can do about it?

@braydonsmedley5652 3 жыл бұрын

Do your fingers hurt? There might be inflammation in one of the joints

@MeshiMeshi-vu2hs 3 жыл бұрын

@@braydonsmedley5652 Answer is kinda complicated. I would call it more as discomfort then pain. Definitely no pain while climbing or crimping on hangboard which is causing swelling 10-28 hours afterwards. I consider it might be inflammation but it densest react on any dose of NSAIDs drugs.

@braydonsmedley5652 3 жыл бұрын

@@MeshiMeshi-vu2hs that's really strange🤔 I'm not a medical professional so I dont really know anything beyond basic finger injuries I have dealt with but if the pain/discomfort goes away when you get fully warmed up I have thought that usually indicates muscular issues. If it just gets less uncomfortable but the pain is still there after warming up I've usually found it to be ligament/tendon type stuff. Hopefully that helps but once again I am not a doctor so take anything I say with a grain of salt😂

@MeshiMeshi-vu2hs 3 жыл бұрын

@@braydonsmedley5652 There are not muscles in fingers. Its mysterious ligament or joint issue. I visit orthopedist (specializing on climbers) with it and got only NSAIDs recommendation. I also try 2 months rehab rice and puddy exercises with no climbing, Ice therapy with nitrogen wipers, NSAIDs localized by spray and systemic. And I am trying compressions now. I have no pain or any worsening of condition while worming up, neither while climbing or hang board. It swells 10-24 hours after exercise and sits there for 2-3days being aggravated by anything and then it goes to discomfort while trying to touch 1st pad of finger to 3th pad with visible gap.

@Jaybo196 3 жыл бұрын

This video my poor achey fingers have been dying for!

@jonnes__4657 3 жыл бұрын

🐱‍👤WOW, now I know what to do the first hour in the gym. .

@jms547 3 жыл бұрын

What was the lumbrical exercise? Was it just to get the squishy egg right into the webbing and hold it there? Or are you meant to squeeze the egg by "cutting it with your finger scissors"?

@jonathanhagglund3369 3 жыл бұрын

I understood it as you should be "cutting the egg with your fingers" I tried it with just using my other hand as resistance and it felt really good and the fingers got warm fast.

@AndrewMacFarlane 3 жыл бұрын

It's to use for lateral squeezing. Often we only focus on squeezing towards the palm but this motion works the lumbrical muscles that support our joints.

@jms547 3 жыл бұрын

@@AndrewMacFarlane thanks, I get what it's for but I just wanted to clarify what the exercise is. Chris only demonstrated getting the egg in between the fingers and didn't say anything about what you do once you have it there!

@lewishole7659 3 жыл бұрын

@@jms547 I know this is a super late reply but I just tore my lumbrical muscle and my pt gave me some exercises for it. You’re basically acting like your fingers and scissors and you try to squeeze the egg in between them.

@jms547 3 жыл бұрын

@@lewishole7659 thanks! That makes sense :-)

@tobiasgries144 3 жыл бұрын

regarding range of motion. the pads on my middle- and ringfinger on both hands are not even close to touching the inside of my hands. it actually hurts a bit in the joints when forcing it. should i still do the same exercise?

@jasonhawksworth3702 3 жыл бұрын

Tobias Gries same here! Any further advice appreciated

@s.o.m8946 3 жыл бұрын

How exactly are they not touching? Can you link me the timestamp of the video where he explains it? But you should never do an exercise that is hurting you

@ficklemedia8733 3 жыл бұрын

Super informative film. I paused to go buy an egg. 👌🏼

@AndrewMacFarlane 3 жыл бұрын

I got one too 😁

@ficklemedia8733 3 жыл бұрын

@@AndrewMacFarlane great minds😉. Hey Andrew I’m a big fan of your channel. I do a climbing vlog of my own based in Torquay. I drop two episodes every week. It would be amazing if you could have a look some time and give me a little feedback. I’m stuck working with an iPhone and budget action camera for now but hoping to get new kit soon. ✌🏼

@anguskerr9977 3 жыл бұрын

I realise this is warm up not rehab, but does anyone use contrast treatment for tweaky fingers? I’ve been doing it recently and it really helps!

@JJ-iu5hl 3 жыл бұрын

His climbers do all of this as a warmup?

@elfriederich 3 жыл бұрын

I'd like to press the like button 1000 times

@mw3515 3 жыл бұрын

Fantastic remedy for misinformation!!

@keirreed2761 3 жыл бұрын

Some sorta weird premonition here. I pulled outta a session today, because yesterday at the end of a climb, I threw for a pocket and whacked ma finger. 🤷🏻‍♂️

@AndrewMacFarlane 3 жыл бұрын

Oh man I've been there... hope it's not too bad!

@stuartjohnson7930 3 жыл бұрын

I just got to the gym... This must be a sign

@AndrewMacFarlane 3 жыл бұрын

😂

@hahimsuchaweirdperson9932 3 жыл бұрын

Hey should I start going to the gym or should I do biking?

@ThundersLeague 3 жыл бұрын

Of course you're never gonna get injured like this. You spend 1 hour warming up and the gym kicks you out before you had a chance to climb.

@HermitianAdjoint 3 жыл бұрын

Yes, I would really like to get one to three warm up exercises highlighted for a general warmup. That way I could take a step into the right direction without having to spend hours.

@kardnails8729 3 жыл бұрын

Really? I think this can easily be done in 15-20 minutes.

@derekxiaoEvanescentBliss 2 жыл бұрын

It's like you didn't watch the video... He said it takes 15-20 min once you get the hang of it.

@alexgalays910 3 жыл бұрын

Seems too long and too tool dependent to be the main warmup routine.

@raiemie7365 3 жыл бұрын

you can replace the things he uses with what you have at your gym and you dont have to do all of them but yeah if youre at a crag or something this is unrealistic but I think the point was to show a lot of manners on how to warm up your fingers/forearms and they are great Imo