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Gorillas on the Cliff

Postural problems associated with climbing  could lead to musculoskeletal injury

Climbers may develop a gorilla-like appearance due to the unique nature of the sport
this may lead to shoulder injuries, headaches, neck, arm and back pain
Stomach crunches or 'curls' may cause
tightness of the rectus abdominus ("6 pack")
at the expense of
weakness of the transverse abdominis muscle
which contributes to the gorilla posture
Excessive and prolonged reaching
results in tight serratus anterior and pectoral (chest) muscles
contributing to excessive strain on the blood vessels, nerves and joints of the shoulder - neck - arm complex
Overhead reaching can
result in excessive strain on the back and shoulder blade muscles
cause the rhomboids and levator scapulae to become long and weak
facilitates the latissimus dorsi to become short and strong
Training the shoulder blade muscles for prevention of shoulder-neck injuries
requires a strong lower trapezius muscle for good posture
needs a long and strong mid and upper trapezius muscle
eccentric rhomboids
coactivation of eccentric lats and concentric serratus anterior

Training

the trapezius muscles requires synergistic (complimentary) action by the
latissimus dorsi
erector spinae (back)
oblique and transverse abdominal muscles (not the "6-pack"!!)

Bridging exercises

with the Swiss Gym ball and elastic tubing allows
functional activity which stretches the pectoral girdle and "6 pack"
strengthening of the abdominal, spinal and shoulder blade muscles
"Prone bridging" allows abdominal, pelvic, trunk and arm control
To reduce a "poked chin" the deep neck muscles need activation

seek guidance from your physiotherapist as the ultimate aim is to improve your power-weight ratio without inducing an injury

 

Good Reading

 

 

to other Swiss Ball and Hydrotherapy exercises

Last update : 22 July 2006

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No responsibility is assumed by Back in Business Physiotherapy for any injury and/or damage to persons or property as a matter of product liability, negligence, or from any use of any methods, products, instruction, or ideas contained in the material in this and it's related websites. Because of rapid advances in the medical sciences, the author recommends that there should be independent verification of diagnoses and exercise prescription. The information provided on Back in Business Physiotherapy is designed to support, not replace, the relationship that exists between a patient/site visitor and their treating health professional.

Copyright Martin Krause 1999 - material is presented as a free educational resource however all intellectual property rights should be acknowledged and respected




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