Those who climb regularly are likely to have heard about training antagonists to avoid injuries. This means strengthening opposing muscles to those normally worked when we climb to improve muscle balance, stabilise joints & reduce risk of injuries such as elbow tendonitis, rotator cuff tear & shoulder impingement. These problems are common in climbers – before I started practising yoga regularly, I had a minor taste of all 3. Luckily, I was able to catch them early on, and through daily stretching and strengthening regimes I haven’t needed to take much time off climbing, and have no recurring problems.



Strengthening the deep stabilising muscles of the rotator will not only be beneficial for climbers. Roughly 3 in 10 adults suffer from shoulder problems at any one time. Frozen shoulder, rotator cuff disorders and shoulder instability are 3 of the most common complaints. Contributing factors include poor posture (e.g. sitting at a desk all day), but also include athletic activities that involve excessive, repetitive, overhead motion (i.e. climbing) such as swimming, tennis, pitching, and weightlifting, as well as during everyday activities such washing walls, hanging curtains, and gardening).



What are Antagonists (for Climbers)?

Climbing can be a whole-body activity, but still predominately strengthens biceps brachii, latissimus dorsi, rhomboids and forearm flexors. This mechanical dominance can create musculoskeletal imbalances that can generate chronic injuries. Yoga can be a beneficial tool in reducing this risk, and restoring balance to the body.

As a simple example: when we climb, we repeatedly use our “pull” muscles, e.g. the biceps. Unless we balance this out by also strengthening the “push” muscles, e.g. the triceps, we are likely over time to cause strain on the joints that these muscle cross (e.g. elbows). The triceps can be strengthened by practising Chaturanga and arm balances (e.g. Crow) ~ see photos below.

The Shoulders – Importance of the Rotator Cuff



The shoulders are particularly susceptible to climbing injuries. Over time, those that climb or train regularly are likely to notice a gradual “rolling forwards” of the shoulders, and significantly reduced shoulder mobility, due to shortening of pectoralis muscles and relatively weak rotator cuff muscles (deep muscles that stabilise the shoulder joint). This is often exacerbated by maintaining a poor posture during “rest” periods (e.g. slouching on the boulder mat between climbs or sitting at a desk all day). When the chest drops instead of opening and the fronts of the shoulders roll forward and down, your shoulder blades tip forward, which facilitates painful pinching of the supraspinatus (muscle/tendon between the head of the humerus and the acromion). In this position, the rotator cuff is more likely to be impinged on and strained, eventually becoming inflamed and more vulnerable to tears.

The five rotator cuff muscles help to stabilise our shoulders, by keeping the shoulder joint in the correct position and allowing it to move in a controlled way. The problem is that they can get progressively weaker in climbers due to the progressive strengthening of larger shoulder muscles, such as the trapezius and deltoid. Where possible, stronger muscles will generally tend to over-ride the weaker ones, creating a cycle where the rotator cuff gets weaker over time, making the joint unstable and more prone to injuries. This creates a high risk of injuries such as shoulder impingement & rotator cuff tear (which occurs when the relatively weak rotator cuff muscles are forced into action in a particularly explosive move, e.g. big moves or dynos).

To maintain the health of your rotator cuff, & stability of the shoulders, it’s important not only to strengthen the muscles but to work on restoring correct alignment of the joint by opening the chest, stretching and lengthening the pectorals (such as in Dancer Pose or Twisting Postures). Practising a regular well-rounded asana practice, with a variety of standing poses, chest openers, arm balances, and inversions can help you protect this complex and crucial part of your anatomy.

How can Yoga Help to Restore Balance?

Poses to Strengthen Antagonists:

Plank & Down Dog / Dolphin – try moving from one to the other, repeating 10 times, moving with breath. For those that want a stronger work-out, try adding in Chaturanga after Plank and before Down Dog.

Virabhadrasana 1, 2 & 3 (Warrior 1, 2 and 3) – try holding each pose for 5 breaths, on each side.



Bakasana (Crow) – hold for up to 5 breaths (or as long as you can)

Pincha Mayurasana (Feathered Peacock) – practise against a wall, hold for up to 5 breaths (or however long you can), gradually trying to take feet off the wall if you can.

Poses to Stretch Agonists:

Forearm Stretch (incorporate as part of Cat/Cow Stretch) – stretch out fingers & forearms (front & back).



Natarajasana (Dancer) – try holding the pose for up to 5 breaths (or however long you can).



Ardha Matsyendrasana (Half Lord of the Fishes) – hold for 5 breaths on each side.



Salabasana (Locust) to Danurasana (Bow) – practise locust first, to warm up & strengthen the back, holding for 3 breaths. After resting for a few breaths, try moving up into Bow pose, also holding for 3 breaths.



Matsyasana (Fish) – hold for 5 slow deep breaths before coming down to rest in Savasana (Corpse Pose).



Here’s a little series of these poses, and how they can help you maintain healthy shoulders and elbows! I’ll be going into a bit more detail with individual poses soon – if you are unsure about any of the postures, always ask a qualified yoga teacher.

Stay Safe: If you suffer from any health issues such as heart conditions, back/neck pain, glaucoma, high blood pressure or a recent injury, please consult a doctor before try this routine.

