Become a Member

Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more.

Already have an account? Sign In

Become a Member

Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more.

Already have an account? Sign In

Brands

Injuries and Medical Advice

Climb Injury Free: Shoulder Impingement – Part 4 – Increase Strength

Go from pain, inflammation and tissue overload to gain full mobility, strength and eventually pain-free climbing movement.

Lock Icon

Unlock this article and more benefits with 25% off.

Already have an Outside Account? Sign in

Outside+ Logo

25% Off Outside+.
$4.99/month $3.75/month*

Get the one subscription to fuel all your adventures.


  • Map your next adventure with our premium GPS apps: Gaia GPS Premium and Trailforks Pro.
  • Read unlimited digital content from 15+ brands, including Outside Magazine, Triathlete, Ski, Trail Runner, and VeloNews.
  • Watch 600+ hours of endurance challenges, cycling and skiing action, and travel documentaries.
  • Learn from the pros with expert-led online courses.
Join Outside+

*Outside memberships are billed annually. Print subscriptions available to U.S. residents only. You may cancel your membership at anytime, but no refunds will be issued for payments already made. Upon cancellation, you will have access to your membership through the end of your paid year. More Details

The Rock Rehab Pyramid is a step-by-step rehabilitation and injury prevention plan designed specifically for rock climbers. The goal of the four-phase process is to take you from the pain, inflammation and tissue overload stage to gain full mobility, strength and eventually pain-free climbing movement. It is featured in the new book by Dr. Jared Vagy DPT, “Climb Injury-Free.”

The Rock Rehab Pyramid

Rock-Rehab-Pyramid-The-Climbing-Doc-web

Increase Strength

In Shoulder Impingement Part 3 we covered mobility, the second phase of the Rock Rehab Pyramid. Now we’ll take a look at strength, the third phase. Once you have gained full mobility, you can begin to strengthen your muscles within your newly acquired range of motion. The goal is to target the muscles that stabilize your shoulder away from an impingement position.

Watch the two videos below featuring Jonathan Siegrist, Josh Levin and Sasha DiGiulian. The videos show you two strength exercises from the Rock Rehab Pyramid that treat shoulder impingement.

Stay tuned for “Shoulder Impingement – Part 5 – Correct Movement” next week!

Strength Level 1

Strength Level 2

Dr. Jared Vagy is a doctor of physical therapy and professor at the University of Southern California. His book, “Climb Injury Free: A Proven Injury Prevention and Rehabilitation System” teaches you how to climb even stronger without getting hurt.

For more information, visit: theclimbingdoctor.com.