As part of our yoga series, we present you with yoga exercises at regular intervals that are geared towards the needs of climbers. The exercises will be presented by Bächli Bergsport and Petra Zink. In today's issue, Petra shows you how you do with side support push-ups Prevents discomfort in the shoulder joint.

Movements in the body are always carried out through the cooperation of several muscles, the so-called muscle loops. The functional unit of muscles that is used when climbing is called the pulling loop. The opponents of these muscles work together in the pressure loop. These are activated during support training.

When climbing, instability-related complaints in the shoulder joint can often occur. The exercise presented below counteracts this: Side support push-up.

Information about the side support push-up exercise

This exercise trains the centering muscles, with the humerus head pulling downwards and moving away from the roof of the shoulders.

  • At the end bring your upper arm down, turn your feet on your toes and come into the board.
  • 3-5 repetitions per side
  • End position: child posture

Starting position: side support

1st position

2st position

Final position

End position child posture

Book with yoga exercises for climbers

In the book “Yoga for climbers and mountaineers” introduces the yoga teacher, sports scientist and enthusiastic alpinist Petra Zink 54 selected yoga exercises that are dedicated to the stressed parts of the body of mountain athletes: wrists, shoulders, back, hips.

Readers from Germany and Austria can order the book here.

All articles in the yoga series

You can find all articles in the yoga series at the following link.

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About Petra Zink

Petra Zink is a yoga teacher and sports scientist. She was a competitive athlete herself and has trained young athletes to Olympic champions. She is currently developing exercise and health concepts for tourism and business with a focus on yoga, health and mindfulness.

She lives out her great passion for the mountains with her husband in her adopted home of Carinthia and on trips through Europe and North America. The combination of yoga and mountain sports has increasingly developed into an attitude to life, she passes on her enthusiasm and knowledge in numerous workshops and yoga retreats (

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Credits: Cover picture Stefan Köchel

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