Recovery in Motion: My Go-To Stretches for Long-Term Injury Prevention
Injury prevention doesn’t stop when your workout ends — in fact, that’s when it begins.
As part of my recovery from cervical and lumbar spine issues, I’ve been working closely with Dr. Mathew Redman at Legacy Chiropractic to combine precise chiropractic care with daily functional movement and mobility work. Today I’m sharing the exact post-climb stretches I use to reduce tension, improve recovery, and support what we’re correcting in treatment.
This quick video walks through four of my most-used stretches — each chosen to target common restriction points and reduce the kind of tightness that leads to long-term problems.
1. Pigeon + Lat Stretch
Targets the glutes, hips, and lats all at once. Perfect for decompressing the back side of your body after climbing or sitting.
2. Hip Flexor + Quad Stretch (w/ optional neck release)
Opens up the front of the hip and thigh while offering a chance to release tension in the neck and spine — especially useful if you spend time belaying or working at a desk.
3. Frog Stretch
A deep groin and hip opener. One of my go-to moves for climbers, lifters, and anyone needing more range in the hips.
4. Weighted Upper Body Spinal Twist
Restores rotation through the thoracic spine. The added light weight allows a deeper, more controlled stretch without forcing range.
What makes this effective isn’t just the stretches — it’s the combination of soft tissue work, active mobility, and ongoing check-ins with Dr. Redman. He measures spinal alignment before and after each adjustment, and I reinforce that progress daily with movement.
If you’ve been dealing with lingering tension, discomfort, or stiffness that just won’t go away — this kind of approach might be what you’re missing. Collaboration, consistency, and smart movement go a long way.
If you have questions or want help figuring out your own starting point, feel free to reach out.