Yoga series for climbers: With the exercise Threader you mobilize the thoracic spine

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.

A guest contribution by Petra Zink - presented by Bächli Bergsport

In today's issue we will focus on the thoracic spine and show you the "threading-through" exercise. In addition to mobilizing the thoracic spine, the exercise serves to stretch the shoulder muscles and relax the lower back.

Rectangle_Knatsch in Magic Wood

How the Exercise "Threaders" Works

Exercise info

The duration of the exercise is around three to five breaths per side. A blanket can be placed under your shoulder.

Important: Beware of herniated discs and acute complaints in the cervical spine.

Starting position: four-legged

Yoga_Starting position_vierfuesser_Petra-Zink

1st position

2st position

3st position

End position: child posture

Yoga_Endposition_Kinderesstellung_Petra-Zink


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 Zinc 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 (www.petrazinc.com).

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Pictures: Stefan Koechel

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