The following two stretches have been incredibly helpful for me in recovering from and preventing the recurrence of overuse injuries. I highly recommend them to every rock climber.
Stretch 1 – Forearm flexor stretch:
Stretch 2 – Forearm extensor stretch:
Do these all the time—before climbing, after climbing, throughout the climbing day, and on rest days. Do these every time you think of them, and leave reminders so you think of them often.
I like 30-second isometric holds, or gentle pulses of contract-and-relax.
If you’re experiencing pain, you’re pushing too hard.
Stretching images borrowed from https://www.therapeuticassociates.com/athletic-performance/running/stretching-for-runners/wrist-flexor/ and