Should You Be Static Stretching as a Rock Climber?

Risk versus reward when it comes to stretching

As with all things, static stretching has risks and rewards. But, again, it's all about context. A few things to consider:

1. Static stretching is a simple and less fatiguing method of creating passive tension.

   Passive tension happens more with eccentric contractions, and climbers do many of these already. So, regarding the forearms and fingers, the application (when) of static stretching is critical.
   

2. Static stretching modifies stretch tolerance at the end range.

   Athletes who tolerate more stretch have more access to those end ranges of movement. Because of this, a 30-second or 2-minute period will produce the same outcome. It does not take more time to increase stretch tolerance. Do more short sets, not longer reps. Strength training movements through a full range modify stretch tolerance (deadlift, squat, overhead press) but plateau quickly. Beyond that, static stretching is necessary if there is a need for increased flexibility. This range is not a likely need in the forearms but highly likely in the hips for a climber.
   

3. Static stretching does not reduce recovery time between sets of exercise.

   Quite the opposite is true. This is because static stretching opens Ca+ ion channels in the muscle, allowing infiltration of more calcium. Doing this when your forearms are pumped makes no sense. It will inhibit subsequent force production and potentially increase the recovery time between sessions.
   

4. Static stretching increases muscle hypertrophy.

   Not as much as other types of muscle work; it's less costly too, but it can happen. So, static stretching could be used to increase forearm muscle stress in the off-season, during a load taper, or while travelling. On the other hand, if you're concerned about excessive hypertrophy (occlusion), static stretching of the forearms might not make sense.
   

a few static stretches for climbers:

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Key takeaways:

• 20-30 seconds of static stretching is enough.

• Short sets > long reps. 5-10 sets are enough.

• Static stretching has to be at the end range.

• Static stretching between burns is not helpful.

• Static stretch more when not performing.

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