WArming up before and cooling down after

A good indoor bouldering warm-up should cover all the major muscle groups and joints. 

Start with exercises like bodyweight squats, lunges, pull-ups, hip rotations, head rolls, and dynamic stretches for your shoulders, hips, and ankles. 

Doing a brief "on-the-wall" warm-up on easier routes can also help activate your climbing muscles and fingers. 

Aim for a moderate intensity to warm up your core, upper body, and lower body without tiring yourself out before your main climbing session.

Cardio: Start with light cardio, like jogging or jumping jacks, to get your heart rate up.

Dynamic Stretches:

• Arm circles (forward and backward)
• Leg swings (front-to-back and side-to-side)
• Hip rotations
• Neck rolls
• Shoulder shrugs

Joint Mobility Exercises:

• Wrist circles
• Ankle circles
• Knee bends

Strength-Focused Exercises:

• Bodyweight squats
• Lunges
• Pull-ups (modified or full, depending on your ability)
• Plank variations

Climbing-Specific Warm-up:

• Begin with easier routes to activate your climbing muscles
• Focus on various handholds (pinches, slopers, jugs) to engage different grips

Key Considerations:

• Intensity: Keep the intensity moderate to activate muscles without fatiguing yourself before your climbing session.
• Progression: Start with lighter exercises and gradually increase difficulty as your body warms up.
• Listen to Your Body: If you feel sharp pain, stop 

Cooling down after your climbing session is essential for recovery and injury prevention. Make this part of your routine, and your body will thank for it, by ensuring it's ready for when next climb.

• Light Cardio (5-10 minutes): Gradually lower your heart rate with light cardio, such as walking or slow cycling, to ease your body back into a relaxed state.
• Static Stretching (10-15 minutes): Perform static stretches to relax your muscles and improve flexibility. Hold each stretch for 20-30 seconds without bouncing:
  
• Shoulder Stretch: Extend one arm across your body and use the opposite hand to pull it closer to stretch your shoulder.
• Triceps Stretch: Raise one arm overhead and bend the elbow, using the opposite hand to gently push the elbow down to stretch the triceps.
• Forearm Stretch: Extend one arm with the palm facing up and use the other hand to gently pull the fingers back to stretch the forearm.
• Hamstring Stretch: Sit with one leg extended and the other bent, reaching for your toes to stretch your hamstring.
• Calf Stretch: Stand with one foot forward and the other back, pressing the back heel into the ground to stretch your calf.
• Foam Rolling (5-10 minutes): Use a foam roller to release tension and loosen up any tight spots in your muscles. Focus on areas like your back, legs, and forearms for maximum recovery.
• Breathing Exercises (5 minutes): End your cool-down with deep breathing exercises to relax your body and mind. Try diaphragmatic breathing—inhale deeply through your nose, letting your abdomen expand, then exhale slowly through your mouth to bring your body back to a calm state.