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Floor Angel Exercise:

Improving over head mobility.

In this short article, we will delve into the Floor angel exercise, a fundamental movement that holds immense value for climbers. We will explore how to perform the exercise correctly, the muscles it targets, and its relevance in enhancing climbing performance. Additionally, we will discuss alternative exercises that can complement or substitute the Floor angel.


2 min read
1. Detailed Description of How to Perform the Exercise:

The Floor Angel exercise is a straightforward yet highly effective movement that aims to improve shoulder mobility, stability, and posture. Here's a step-by-step guide on how to perform the exercise:

  1. Lie on your back on a flat, comfortable surface, such as a yoga mat or carpeted floor. Keep your knees bent and feet flat on the ground, shoulder-width apart.
  2. Place your arms in "a hands-up" position, palms facing up. Ensure your arms maintain contact with the floor throughout the exercise and avoid arching your back excessively.
  3. Slowly raise your arms overhead, maintaining contact with the floor.
  4. Hoold the top position for 1-2 seconds.
  5. Return to the starting position.



2. Muscles Targeted by the Floor Angel Exercise:

The Floor Angel exercise primarily targets the muscles of the shoulders, scapula (shoulder blades), and upper back. The key muscles engaged during the exercise include:

  • Deltoids: These muscles form the rounded contour of the shoulders and are responsible for shoulder flexion and abduction, making them vital for various climbing movements.
  • Rotator Cuff Muscles: Comprising the supraspinatus, infraspinatus, teres minor, and subscapularis, the rotator cuff muscles stabilize the shoulder joint during movement, critical for injury prevention in climbers.
  • Trapezius: The upper, middle, and lower fibers of the trapezius play a role in shoulder elevation and scapular movement, helping climbers achieve optimal shoulder positioning.
  • Rhomboids: These muscles retract and stabilize the scapula, promoting better posture and scapular control during climbing.


3. Relevance of the Floor Angel Exercise for Climbers:

The Floor Angel exercise is particularly relevant for climbers due to the following reasons:

  • Shoulder Mobility: Climbers often require a wide range of shoulder movement, from overhead reaches to dynamic moves. The Floor Angel exercise enhances shoulder mobility, allowing climbers to reach higher holds and perform more complex movements with reduced risk of strain or injury.
  • Scapular Stability: Stable scapulae are essential for maintaining proper shoulder mechanics during climbing. The Floor Angel exercise strengthens the muscles responsible for scapular stability, promoting better movement coordination and reducing the risk of overuse injuries.
  • Posture Improvement: Climbing frequently involves rounded shoulder positions, which can lead to poor posture. The Floor Angel exercise targets the upper back muscles, helping to counteract the effects of climbing-related postural imbalances.
  • Injury Prevention: Climbers are susceptible to shoulder and upper back injuries due to the demands of the sport. By targeting the rotator cuff and scapular stabilizers, the Floor Angel exercise aids in injury prevention and long-term shoulder health.


4. Alternative Exercises:

While the Floor Angel exercise is excellent for shoulder mobility and stability, climbers can benefit from incorporating a variety of exercises into their training routine. Some alternative exercises to consider include:

  1. Wall Angels:
  • Stand with your back against a flat wall and feet shoulder-width apart.
  • Bend your elbows to 90 degrees, with your upper arms parallel to the ground and your hands pointing upward.
  • Slowly slide your arms overhead along the wall, maintaining contact with the wall throughout the movement.
  • Try to keep your lower back and elbows in contact with the wall as you reach as high as possible without arching your back.
  • Return to the starting position and repeat for several repetitions.
  1. Thread the Needle:
  • Begin on your hands and knees in a tabletop position.
  • Reach one arm under your body and across the ground, aiming to touch the ground as far as you can without straining.
  • Rotate your upper back and neck as you thread the arm through the gap between your opposite arm and knee.
  • Hold the stretched position for a moment and then return to the starting position.
  • Repeat on the other side and perform multiple repetitions.
  1. Shoulder dislocations
  • Grab a band just outside shoulder width and put it overhead with tension in the band.
  • Begin with the arms straight by bringing the back to touch the lower back.
  • Hold the stretched position for a moment and then return to the starting position.
  1. Thoracic Extension on Foam Roller:
  • Sit on the floor with a foam roller placed horizontally behind you.
  • Lie back on the foam roller so that it supports your mid-back (thoracic spine).
  • Place your hands behind your head to support your neck or cross them over your chest.
  • Gently arch your upper back over the foam roller, extending your thoracic spine.
  • Hold the stretch briefly, then return to the starting position.
  • Repeat for several repetitions, focusing on opening up your chest and improving thoracic mobility.


Conclusion:

Incorporating the Floor Angel exercise into a climbing training routine can significantly benefit climbers by enhancing shoulder mobility, stability, and overall upper body flexibility. Remember to perform the exercise with proper form and gradually increase intensity as your strength improves. Additionally, including a variety of alternative exercises can help create a well-rounded training program that supports your climbing goals and keeps you injury-free. Happy climbing!