As part of our yoga series, we present you yoga exercises at regular intervals, which are geared towards the needs of climbers. The exercises are presented by Bächli Bergsport and Petra Zink. In today's issue, Petra shows you how to massage your forearms.

A guest contribution by Petra Zink - presented by Bächli Bergsport

In today's issue we focus on a central part of the body when climbing: the forearms. With the exercise you can massage your forearms without the "massaging arm" tensing up again.

How the Forearm Massage Exercise Works

Exercise info

This simple self-massage loosens the entire forearm muscle. The forearm is massaged by gently circling and moving the knee slightly back and forth.

Important: be careful the closer you get to the wrist.

Starting position: four-legged

Yoga_Starting position_vierfuesser_Petra-Zink
The starting position quadruped.

1st position

2 position

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.

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