As part of our Health & Wellness series, we reached out to San Francisco’s sports and clinical massage studioPsoas Massage + Bodywork.  

We know the PG community likes to ‘work hard and play hard‘, and we wanted Psoas to give us a few quick tips on staying injury & pain free while doing what we love with climbing, yoga and fitness. 

In this video, Scott Schwartz, co-founder of Psoas, walks us through a simple yet effective ‘posterior kinetic chain’ exercise.

This exercise is an awesome way to warm-up and activate the stabilizer muscles in the rotator cuff of your shoulders!

**Psoas will be @PG San Francisco THIS THURSDAY, March 13th!**
From 6:30pm-9:30pm they’ll be offering FREE consultations, mini-massage sessions AND discount cards to visit their studio!

 ** The information in these articles are submitted by various  professionals in the industry who are not employed by or representatives of Planet Granite.   If you have an injury or more questions regarding the topics addressed on our blog,  please consult a qualified medical practitioner.  Before beginning any fitness program, you should have a complete physical examination by your physician.**

At Psoas, we get a lot of cyclists, runners, climbers, lifters, and swimmers. But there’s another important kind of athlete that we get on a daily basis – the desk jockey.

As a desk jockey, it’s just as important to take care of your body to fight the dysfunction and pain that can come with sitting at a desk all day. Shoulder pain, neck pain, headaches, etc., can be prevented with proper posture. But proper posture doesn’t happen overnight!

If you’re a rock climber, this exercise is absolutely for YOU! The forward, rounded posture of climbers mimics the posture we often see in desk workers.

Performing this exercise will help your back stay toned and ready to combat the ever-strengthening muscles in your chest and neck that are continuously pulling your shoulders forward.  

Performing the Posterior Kinetic Chain exercise on a regular basis will also have the effect of keeping you closer to the wall while climbing, which will place your center of gravity in a more optimal position to allow your legs to take on more of the effort.

For the best results:

•             With the Wall Angel (exercise 1) try to keep your entire body against the wall while doing the movement – butt, low back, shoulders, the entire arm and wrist.

•             With each of the final 4 exercises hold the position for 30 seconds, breathe and try to relax your muscles.

•             The Wall Angel is harder than it looks. Start out slowly!

•             This shouldn’t be painful.  It should only be mildly challenging.

Note: if you are experiencing severe pain or numbness and tingling in your arms and hands see a professional before attempting this or other stretches. If you feel excess pain during the stretch, discontinue until checking with a professional.