Rock climbing is an intense physical activity that requires not only great physical strength in your legs, core and arms, but in your hands as well. Being able to hang onto rock in peculiar positions that stretch your fingers in atypical ways is often necessary, especially in natural locations with odd rock formations. Practice is essential for increasing your skill as a rock climber, but there are some exercises that you can do to strengthen and stretch your hands when you are away from the rocks.
Step 1
Perform the finger stretch to increase the flexibility in your fingers. Starting with your right hand, place your hand arm's length out in front of you and gently extend your fingers back toward your body one by one, holding each one in place for a few seconds. Repeat the exercise as desired then switch hands.
Step 2
Do the finger stretch exercise with all of your fingers at the same time, holding the position for a few seconds. Repeat the exercise on both hands several times.
Step 3
Add doorway pullups to your workout routing to strengthen your hands and fingers. To do doorway pullups, locate a door in your home with a sturdy frame with no cracks or damage. Test the doorframe by pulling downward on the doorframe with your entire body weight. Hang on the doorframe and try to bring your head up over the top of the door using only your fingers. Repeat the exercise as many times as possible.
Step 4
Put your palms together with your fingers pointed upward toward the ceiling. Press your palms together to stretch your fingers, and slowly lower your hands as far as possible without bending your back while continuing to press your palms together. Hold the position at the lowest point for a few seconds and repeat as desired.
Step 5
Squeeze a tennis ball or racquetball when you are watching television or doing a sedentary activity that doesn’t require your hands. Place the ball in the center palm of your hand, and close your fingers around it as much as possible. Squeeze the ball gently to avoid putting too much pressure on your fingers, squeezing harder as your strength increases.
Tips and Warnings
- If you feel any pain in your hands during stretching exercises, stop the exercise immediately and consult your doctor.
Things You'll Need
- Tennis ball or racquetball
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