Uploaded June 2021 | Updated September 2026, 2 weeks ago

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// TIMESTAMPS //
Context and Overview (00:00)
Super Realistic Example (00:39)
Part 1: Why is this important? (01:26)
Part 2: What causes climber's hunch? (02:32)
Part 3: How do I know if this is an issue for me? (04:20)
Part 4: How do I fix climber's hunch? (06:17)
Step 1: Foam Rolling (06:51)
Step 2: Pec Stretches (08:08)
Step 3: Neck and Upper Trap Levator Stretches (08:52)
Step 4: Deep Core Strengthening (09:47)
Step 5: Mid and Lower Trap Strengthening (10:57)
Step 6: Check Yo' Self (11:48)
Outro and Bloopers (12:23)

// SHOW NOTES //
Episode 88

INTRODUCTION

You’ll see it all the time at the gym. Hands drooping, forearms on the thighs, rounded shoulders, upper back arched, forward head and bent neck. It’s the dreaded “climber’s hunch" (or "climber's back as it's also often called), which not only makes you look kind of like a goose, but can lead to significant shoulder, neck, and back problems if you don’t do anything to counteract it. Luckily, I’ve got just the solution for you!

PART 1: WHY IS A CLIMBER’S HUNCH SIGNIFICANT?

Now, before I get started, a little public service announcement: People can continue to exist and climb with climber’s hunch just fine for quite a while. So this is not a death sentence. Don’t let it kill your self-confidence or motivation to climb. But, we gotta be realistic with ourselves when evaluating our health and performance, and climber’s hunch can significantly impact those two things in the following ways:

Shoulder pain, worse with overhead activities

Neck pain, particularly of the levator scapula or upper trapezius

Costochondritis - inflammation of the cartilage that connects a rib to the sternum causing clicking, popping, and even pain in the front of your chest/sternum.

Mid / upper back pain

And even lower back pain if you have a more developed issue

Oh yeah, and don’t forget the defeated-looking posture that makes you look like you just lost your life savings to cryptocurrency.

If it wasn’t obvious, all these will all make you worse at climbing, so if your goal is to get better at climbing... Stick around ;).

PART 2: WHAT CAUSES A CLIMBERS HUNCH?

Climber’s Hunch has both primary and secondary causes. The primary cause is poor core activation and poor postural awareness leading to poor sustained postures. This leads to unideal anatomical adaptations, which become the secondary causes.

That was a lot, let’s break it down.

Ran out of room!! For the rest, please check out the show notes:
hoopersbeta.com/library/lets-end-the-climbers-hunch-epidemic-how-to-fix-bad-posture

// DISCLAIMER //
As always, exercises and rehab programs are to be performed assuming your own risk and should not be done if you feel you are at risk for injury. See a medical professional if you have concerns before starting a new training or recovery program.

// IMAGE ATTRIBUTIONS //
Thinker Statue Photo: Auguste Rodin, CC0, via Wikimedia Commons

// PRODUCERS //
Jason Hooper (PT, DPT, OCS, SCS)
and
Emile Modesitt (@emile166)

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