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Behind-the-back towel stretch

2 rounds per arm of 40 s pulling a towel behind your back, gently. Start with 15-20 s.

Slot
Mobility
Focus
Mobility
Time
4 min
Intensity
Low
Injury risk
Low
Intervals
2 × 40s on, 20s off
Equipment
Resistance band

How to do it

For the reach behind your back that climbers often lose. Drape a towel, strap or band over one shoulder and hold the top end in front of you. Reach the other hand behind your back, palm out, and take the lower end. Pull gently down with the front hand so the lower hand slides up toward your shoulder blades, and hold 40 seconds; only 15-20 seconds the first time you do it. Switch arms, then repeat the round. Stop at a gentle stretch and never force it. Best after climbing or on a rest day. Pair it with the cross-body shoulder stretch, which does the back of the shoulder.

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.

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.

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.

When it fits

The training periods this exercise fits into in Blok Sessions.

  • Base Lots of easy climbing, good movement and aerobic fitness.
  • Strength Stronger fingers and pulling, with weight you control.
  • Power Explosive moves, momentum and coordination.
  • Power Endurance Keep your power through one hard move after another.
  • Endurance Climb longer before you pump out, by moving efficiently.
  • Performance Peak for a trip or a comp: focus, reading problems, trying hard.
  • Deload Train less, let your fingers recover, keep moving.

Start with a ready-made block

A six-week strength plan with a deload, as a file for the app, and seven short emails on how to run it.