Improve your shoulder stability

In today's edition of Yoga for Climbers, Petra Zink shows you how you can improve your shoulder stability. The table is a backward support position that requires intense muscular control to center the heads of the humerus while stretching the chest muscles.

Movement processes in the body are always carried out by the cooperation of several muscles, the so-called muscle slings, executed. The functional unit of muscles that is used when climbing is called a pull loop. The opponents of these muscles work together in the compression sling, and they are activated during support training.

When climbing, frequent passive hanging in the overhangs can often lead to instability-related problems in the shoulder joint come. This relative weakness in the scapula stabilizing muscle groups and muscles of the rotator cuff you can do well by a support training equalize

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Information about the exercise table

This backward support position requires intensive muscular control to center the heads of the humerus and at the same time stretches the chest muscles.

  • Starting position: sitting with your legs up
  • Duration: Stay in position 5 for 10-3 breaths.
  • Then slowly bring the pelvis back towards the floor.
  • Final position: supine position (see p. 18).
  • Caution: For complaints of the wrists, cervical spine and tension in the neck area as well as acute inflammation of the hand, elbow or shoulder joints.

Starting position: sitting with your legs up

Starting position: seat with legs up

1 position

1 position

2 position

2 position

3 position

3 position

Final position: supine

End position supine

Variant: Long table

  • Starting position: long seat
  • Duration: Stay in position 3 for 7-3 breaths.
  • Then slowly bring the pelvis back towards the floor.
  • Final position: supine

Starting position: long seat

Starting position long seat

Exercise long table

Long table variant

Final position: supine

End position supine

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 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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Credits: Cover picture Stefan Koechel

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