Climbing places huge demands on your upper body, especially the forearms and elbows. Every move requires grip endurance, pulling power, and the ability to stabilise against the wall or rock. Without proper preparation, these areas can easily tighten up, reducing performance and increasing the risk of overuse injuries such as elbow or wrist pain.
That’s why we’ve put together the best arm stretches for climbers. These movements focus on active mobility, muscle activation, and soft tissue release—exactly what you need before and after climbing. GOWOD has selected them as expert-backed recommendations, designed to help you climb more efficiently, recover quicker, and stay injury-free.
Our recommended arm stretches for climbers
To make things easier, we’ve compiled an overview video that takes you through all five stretches in sequence. It’s the perfect way to prepare your arms before climbing or to use as a recovery routine afterwards.
Wall forearm roll: releases all the soft tissues in the forearm. Our favourite!
Forearm circle stretch: a global exercise to mobilise your wrists and therefore impact your elbow.
Forearm active stretch: exercise targeting the wrist flexors.
Manual extensor forearm: exercise targeting the wrist extensors.
Wall assisted active arm stretch: releasing the anterior chain will free up the whole arm and elbow.
Exercise 1/5: wall forearm roll
Focus
Details
Timing
Repeat for 1 minute
Stimulus
The pressure should allow you to remain relaxed
Instructions
• Relax your arm across your back
• Place roller perpendicular to your arm
• Maintain a rhythmic motion of 50 movements per minute
Targeted Areas
Flexors
Equipment Required
Foam Roller
Exercise 2/5: forearms circle stretch
Focus
Details
Timing
Repeat for 1 minute
Stimulus
Stretch in the hands and arms, tension in the wrists
Instructions
• Kneeling, palms flat on the ground
• Fingers pointing toward yourself, arms extended
• Rotate the hands in all directions, exploring different movement angles
Targeted Areas
Flexors
Equipment Required
None
Exercise 3/5: forearms active stretch
Focus
Details
Timing
Repeat for 1 minute
Stimulus
Stretch in the hands and arms
Instructions
• Kneeling, palms flat on the ground
• Fingers pointing toward yourself, arms extended
• Shoulders moved behind the wrists with each repetition
Targeted Areas
Flexors
Equipment Required
None
Exercise 4/5: manual extensor forearm stretch
Focus
Details
Timing
Repeat for 1 minute
Stimulus
A stretch in the wrist
Instructions
• Roll your hand facing down
• Extend your arm
• Use your opposite hand to hold all your fingers except your thumb
Targeted Areas
Extensors
Equipment Required
None
Exercise 5/5: wall-assisted active arm stretch
Focus
Details
Timing
Repeat for 1 minute
Stimulus
Stretch the arm, elbow, and wrist
Instructions
• Arms at 90º, palm flat against the wall
• Feet and head turned away from the wall
• Dynamic rotational movements performed in a controlled manner
Targeted Areas
Pecs, Biceps, Shoulders
Equipment Required
None
Why mobility work is important for climbers
Climbing is a repetitive pulling sport. Over time, constant gripping and tension in the forearms can cause:
Flexor overuse: excess strain on the forearm flexors can lead to tightness and pain.
Extensor weakness: poor balance between flexors and extensors often contributes to elbow issues.
Restricted wrist mobility: limited movement reduces grip variety on holds and crimps.
Soft tissue tightness: continuous loading builds stiffness in tendons and fascia.
Improving mobility and performing targeted stretches helps restore balance, making your movements more efficient on the wall.
Anatomy and performance links
Area
Role in Climbing
Common Issue
Stretching Benefit
Forearm flexors
Grip strength and pulling
Tightness, tendon strain
Restores length, reduces load on elbow tendons
Forearm extensors
Stabilise wrist and elbow
Weakness, lateral elbow pain
Balances muscle load, protects tendons
Wrist joint
Transfers grip force
Stiffness, reduced range
Mobilisation improves hold variety and endurance
Elbow joint
Leverage in pulling
Golfer’s or tennis elbow
Controlled mobility reduces repetitive strain
Anterior chain (arm & chest)
Reaching and pulling power
Shoulder / elbow overload
Active stretching opens movement for smoother reach
Recovery and injury prevention insights
Active recovery sessions (light climbing, yoga, or mobility drills) promote blood flow and reduce stiffness.
Soft tissue release using a wall or massage tool often supports tendon health.
Balanced training that strengthens extensors as much as flexors is crucial for long-term elbow health.
Progressive loading is key—avoid sudden spikes in climbing volume that overload your forearms.
FAQs
Why do my forearms get so tight when climbing? Climbing involves repetitive gripping, which causes constant contraction of the forearm flexors. Without mobility work, these muscles tighten and restrict blood flow.
Can stretching prevent climbers’ elbow? Targeted forearm and elbow stretches can help reduce tension and support tendon health. They’re commonly used alongside strengthening and load management.
Should I stretch before or after climbing? Active mobility and activation stretches are best before climbing. Longer, static stretches are better saved for after your session.
How often should climbers stretch their arms? 2–3 times per week as part of a mobility routine works well, but daily short sessions can be helpful during heavy training periods.
What if stretching causes pain? You should feel tension but not sharp pain. If pain persists, stop and consult a healthcare professional to rule out injury.
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