Many gyms in our localities have those frightening hang boards with strangely placed holes and scary edges. Hang boards increase the upper body strength and grip power. Hang boards also make your climbing abilities easy which are useful in trekking and mountain pacing. If you lack the natural skills required for mountain climbing, hang boards help you out highly to develop those skills. The rock climbing training board help you travel and walk through rough and uneven areas. Get trained to be a polar explorer says this post read on Telegraph. But, like in all cases, people undergoing training using these hang boards are also prone to develop injuries. Given below are a few tips to prevent injuries while using hang boards.
Look after your posture
While training using these boards, do not use all your fingers to get your grip. Half crimps and open hand grips are highly safe and useful. Full crimps, using all fingers are not usually recommended. While hanging using these boards, do not allow your shoulders to hand down loosely closer to your ears, but keep them firm, straight, strong and away from the ears. Do not withdraw your shoulders very far so as to strengthen your chest. A slight bend in your back is required. Do not arch your backs very badly by over activation. The elbows should have a slight bend which indicates right muscle activation while training. Make sure the bend is not at 90 degrees because they may turn highly dangerous and painful to your elbows.
Always warm up before training
Injuries are very common if we carry out our exercises and training without warming up. An efficient warm-up of the entire body has three components:
Pulse improvement (relating to the cardiac system), active and dynamic stretching and strength oriented movements like the pull-ups and push-ups. Warm-ups should at least last for a good 15 minutes.
Relax after every hard training session
Warming down after any exercise we do or any training we undergo is essential and it is equally more important to relax after hanging sessions. The fingers of human beings are delicate and fragile joints which do not have higher amounts of blood flow during any normal or daily activity. Take extra efforts to clear up the accumulation of lactic acid and other viscous substances before drying up. If you do not relax sufficiently, the next hanging session of yours becomes difficult as you grips become stiff, sticky and hard and you may, in turn, tend to develop injuries. After hanging for long hours, carry out some basic low – level cardio exercises and warm down for at least 5 – 15 minutes. Massage your forearms, shoulders and backs to increase blood flow and remove pressure. Finally stretch yourself nicely. Carry out static stretches which increase flexibility. Perform 3-4 sets of static stretches where each set lasts exactly for 30 seconds.
Advance step by step
Do not advance abruptly with your training sessions and never overdo them. While starting with your hang board sessions try pacing through hard routes rather than hanging down from small edges. Rates of progression should match your pace and capabilities.