Rock Climbing Neck Injuries 4-Point Neck Extension Core Strength Reaches

Start in 4 point position on your hands and knees with 4 feet Resistance bands tied diagonally from opposite wrist to ankles. Keep your posture in neutral with your low back core engaged and prevent your shoulder blades form collapsing.

Begin with a neck warm up by flexing your head and neck down by bringing your nose to your sternum. Slowly bring your head back up extending your neck and rotating it to the left side. Repeat this for 5 reps to warm up for both sides.

Then after your 5 reps for each side add left finger, hand and arm reaches with right hip heel extensions. Repeat this for 10 reps on each side for 3 sets daily.

This is a great functional core neck strengthening exercise for rock climbing training and performance. It’s designed to help you retrain and optimize your best neck movement and strength patterns.

If you have any bad or questionable pain or discomfort, discontinue this exercise and consult your local physiotherapist before continuing.