Rock Climbing warm up Shoulder and Hip Openers

Start with weight shifted to a right side step and right arm behind and hand up the back. Then step right foot back to centre with the arm and hand back in front in neutral.

Then back flag the right foot to the left side and reach the right arm straight up to the ceiling and return to the start with the right side step and arm behind and hand up the back again. Repeat this for 10 reps on each side for a couple sets. 

This is a great way to open up the mobility of the shoulder and hips and to get the movement patterns of those muscles working while mimicking important climbing movements.

If you have any pain or difficult doing this exercise, consult your local physiotherapist before continuing.