Rock climbing can be hard on the body’s connective tissue. Use these exercises to reinforce your ligaments and protect your tendons

FROG STRETCH

Assume a squatting position with your feet splayed and your elbows pressed against the insides of your knees. Squat as low as you can while keeping your heels on the floor. You’ll feel the stretch in your hips, legs and groin. Hold for 30 seconds, then relax and repeat twice.

REVERSE WRIST CURLS

Grab a light dumbbell in your right hand and sit on a chair or bench. With your right forearm resting on your right thigh and your right palm facing down, begin raising and lowering your hand using your wrist. Do 15 reps with each hand to strengthen your wrists and forearms and protect your elbows from tendinitis.

SNOW-SHOVEL OBLIQUES

Hold a medicine ball with both hands and stand with your feet shoulder-width apart. Squat, keeping your back straight and heels on the floor. Allow the ball to dip between your legs, then stand and twist to your left, raising it to shoulder height. Do eight reps to each side to shore up the muscles that rotate your torso.

ACHILLES STRETCH

Lean forward against a wall, supporting yourself with your arms. Extend one leg behind you, slightly bending both knees while keeping your feet flat. Lower your hips and increase the bend in your back leg until it stretches the tendon above your back heel. Hold for 10 seconds, then repeat with the other leg to improve ankle strength.

VARIABLE-SURFACE PUSH-UPS

This exercise will balance your musculature by working your pushing muscles (pecs, deltoids and triceps). Place various objects around you in a circle – a low bench, two dictionaries, two breeze blocks – and assume a push-up position with your hands on two level objects. Do one push-up, then move to the next set of objects and do another. Do three sets of 12.