Behind-the-back towel stretch

Who it's for

Climbers who've lost the reach behind their back, which is common after years of pulling. It's gentle, it fits into a cool-down or a rest day, and it covers the part of the shoulder the cross-body stretch doesn't.

A good test is whether you can tuck a shirt in at the back or reach a back pocket without the shoulder complaining. If that's harder on one side, this stretch is for you. If the front of the shoulder already hurts when you reach behind you, get a physio to look at it before you start.

Common mistakes

• Pulling hard. A gentle stretch is enough. Hauling on the towel strains the front of the shoulder.
• Going straight to the full hold. Start short the first time and build up over a few sessions.
• Twisting or leaning. Stand tall with your chest facing forward. Twisting lets the hand go higher while the shoulder stretches less.
• Doing it before climbing. It's best after climbing or on a rest day.
• Letting the shoulder roll forward. Keep the lower shoulder back and down as the hand slides up. If it hunches forward, the stretch moves into the front of the joint.

How to progress

Build up to the full 40 seconds first. After that, watch where the lower hand ends up on your back: over weeks it should creep higher. Several times a week moves it; once in a while doesn't.

How to make it easier

Use a longer towel or a strap so your hands sit further apart and the lower arm starts lower down your back. Hold for 15-20 seconds, as you would the first time, and stay there for a week or two. Doing it after a warm shower or a session also helps the shoulder settle into it.

Where it fits in your week

It fits every training period, from Base through Performance and deload weeks. Do it at the end of a climbing session as part of your cool-down, or on a rest day. Pair it with the cross-body shoulder stretch which does the back of the shoulder, and both take only a few minutes together.

Questions

What does the behind-the-back towel stretch do?

The behind-the-back towel stretch works on internal rotation, the movement that lets your hand slide up your back. Climbers often lose some of it from years of pulling. The top hand pulls the towel so the lower hand rises, and holding that gently gives the shoulder a chance to get the range back over a few weeks.

How long should you hold a behind-the-back towel stretch?

Hold it for 40 seconds per arm once you're used to it, and start with 15-20 seconds the first time. Do two rounds on each side. Short, regular holds several times a week do more than one long, hard pull, and the stretch should stay gentle for the whole hold.

Is the behind-the-back towel stretch bad for your shoulder?

The behind-the-back towel stretch is safe for most climbers when you keep it gentle. Problems come from hauling on the towel or forcing the hand higher than the shoulder wants to go. If you feel pinching at the front of the shoulder, ease off. If it hurts before you even start, get a physio to look at it.