The Woes of Projecting

Stage 3: Intimidated. Jon Glassberg photo

There are more or less six stages to projecting:

One: Psyched. I have a new project.

Two: Confident. I can do all the moves, I can do the route.

Three: Intimidated. I don’t think I can link these moves together.

Four: Frustrated. I’m a terrible climber and will never accomplish anything ever again.

Five: Angry. Kick wall. Scream. Blame anything other than yourself.

Six: Send. That felt easy and I should have done it 30 tries ago.

In the climbing world, we typically hear of climbers’ experiences with working a route after they’ve sent. Sure, the recap of the process may offer tales of frustration, disappointment, and repeated failures, but ultimately the climber succeeds. Only then is it acceptable to post about the projecting process. Is this because we’re afraid that if we post about a project before we finish it, people might look down on us if we don’t? How humiliating.

What if the opposite were true? What if accounts of struggle and failure with no fairytale ending actually inspired people to challenge themselves further, to attempt routes they might not achieve in the one or two week span between blog posts? It’s easy to look around and think that everyone is sending all the time. We like to share our success stories, so that is what is available to read. But this is a bit misleading. In truth, very few climbers are constantly sending. Yes, there may be long sendathon streaks, but in between those streaks, climbers lay low. Whether it’s lack of motivation, bad weather, or we just aren’t sending, we drop off the map. Perhaps this is when we post a bunch of cupcake recipes (guilty). But this time, I want to write about the frustration in between the sending.

I’ve been working on the Bleeding, a route at Mill Creek, for the past five weeks. I tried it one weekend last spring and one weekend last fall, before seriously committing to the route this spring. I was confident that I could finish it quickly, as all the moves were well within my ability. Yet five weeks in, I’m still working on it. I’m frustrated, my ego is bruised, I have a massive rope burn from three weeks ago, my calluses are pealing off, and I feel time pressure. But I want to keep trying.

Stage 4: Frustration. Jon Glassberg photo

Stage 5: Angry. Jon Glassberg photo

This is the nature of projecting. We become whole heartedly devoted to a route because we’ve selected that route to be our friend/enemy for the long haul, based on some quality we find attractive. We then invest countless hours, weeks, dollars, and split tips to its demise. We’re so involved in the process that we absolutely cannot give up.

Many of us throw wobblers when we fall. Wobblers can range from silent kicking and air punching while flying through the air before landing in your harness and sagging in defeat, to full on screaming, bloody knuckles wall punching, shoes thrown in the river rages. Most involve blaming the conditions, the route, your belayer, or some third force that willed you to fall. Rarely do we take the blame ourselves. However, my favorite wobbler of all time was when my friend Emily Harrington (who is marching up Mt. Everest for a summit attempt as we speak -GO EMILY!) fell off a route at Rifle and screamed “I am so disappointed in myself!” She took all the blame. Props.

Some may find this process silly, wasteful, or useless. In ways, it is. I can compost banana peels all day, but when it comes to driving six hours one way for a weekend trip to Mill Creek, I don’t flinch. Poor earth day style, I know. But alas, we have to go through all these motions to push our limits. Without the struggle, I don’t feel that relieving sense of accomplishment at the end. Given two routes of the same grade, I certainly value my experience on the longer, more miserable struggle, over the route I completed within a few days. That’s why I keep going.

So, I will return to Mill Creek this weekend. I’ll drive the six hours, drag along a patient belayer, destroy the underside of my car a little more, and I’ll try really hard. Because at the end of the day, that’s what makes it all worth while. Each time I fall on the last move, I lower down, defeated, but knowing I tried the very hardest I possibly could. And that is all I can give.

Finally, check out these hilariously badass photos for the new Louder Than 11 T shirts!

The Battle Rages

I’ve spent the past few weekends battling a project at one of my top three favorite areas in the world – Mill Creek, Utah. The battle continues, and so far the route is winning. Until I step up my opposition, enjoy a photo recap!

Mill Creek’s very own Princess Lisa

Ben Spannuth – a true sportsman. Golfer, climber (he made quick work of the Bleeding), aspen bender.

My number one support system (my parents, not Bodhi and Amiko…well them too)

Turning the tables on the paparazzi

Lindsay Gasch Crush[ing] Skull

Just another day on the [campsite] range

Earth Day at the skate park

Icy mornings

Castleton

Back on Two Feet

Well, it’s been a long time since I got to write about climbing. For the last month, I’ve been climbing one footed in the gym in order to let the building tendonitis in my foot calm down and heal. Don’t ask me how I acquired tendonitis in the top of my foot – I don’t even run. Nevertheless, with the help of acupuncture by David Scrimgeour, things are feeling much less aggravated. To my surprise, climbing with one foot for a month has really helped my climbing, or at least my dynamic capabilities. I don’t often train power, but climbing with one foot forced me to do a lot of swinging and jumping. I might be walking lopsided now, as the left side of my lower half got super strong while the right side atrophied, but I’ve always said that training power doesn’t come easy. I guess that applies here as well.

I even got out to Eldo last weekend with my friend Hayden Kennedy, whose endless stream of what qualify under nothing less than “Haydenisms”, always make for a laughter filled day. Despite his long list of achievements, even just within the last few months (read: first fair means ascent of the Southeast Ridge of Cerro Torre and the FA of Indian Creek’s hardest route, dubbed by Hayden “Carbondale Shortbus“), Hayden is one of the most humble climbers I’ve ever met. In fact, if he comes across this post, he probably won’t be too thrilled about the contents of the preceding parenthesis.

Hayden. Respect.

We did an ultra fun, 2 pitch 10a, Metamorphosis, before getting on Rainbow Wall, a beautiful 13a from the 80′s that I’ve always heard about and wanted to try. Let me tell you, Rainbow Wall is business. The slightest bit of heat or moisture makes the barely there holds feel like nothing more than impurities in the clean face. I’ll remember to bring my finger strength, super high step abilities, and TC Pros next time I go back for a try, because I certainly forgot all those last weekend. At the end of the day we met up with Josh Finkelstein and took a few laps on the Monument, a powerful 12d that is basically the antithesis of Eldo climbing – sporty, steep, jugs.

Rainbow Wall - traverse left through the lower crack and head up the blank left face.

The Monument

Fingers crossed, I’m headed out to Utah this weekend to put in some long awaited hours at Mill Creek. Stay tuned!

The Earl of Ginger Cupcake and the Denver Art Museum

I’ve never liked Earl Grey Tea. I think it’s boring. And Earl makes me think of the horrid Dixie Chicks song Earl’s Gotta Die. Quite the contrary, Earl Grey II was a strapping young voyager who delighted in exquisite teas (just read the back of the box). So, seeing as I’m the only one who doesn’t like Earl Grey, I thought I would attempt to meet the expectations of my friends by creating an Earl Grey cupcake. I also figured I’d probably like Earl a lot better in sweetened baked good form. With ginger on top.

“Paige once told me she wasn’t a fan of Earl Grey tea because it tasted plain and boring. In a impressive display of skill, she took this classic but somewhat conservative tea and created a delightfully tasty cake. The Earl Grey in the cake is flavorful enough to be recognized, and enhanced by subtle sweetness. The ginger frosting is a perfect compliment to the cake and adds spice to the cautious notes of Earl. Prime Minister Grey would have been proud of these little cakes.” -Kara Caputo, Taste Tester

The Earl Cupcake

1 cup coconut milk

3 eggs

1 Tbs vanilla extract

2/3 cup coconut palm sugar

1/4 cup granulated sugar

4 Earl Grey tea bags

1 cup all purpose flour

3/4 cup almond flour

1/2 tsp baking soda

1/4 tsp baking powder

1/4 tsp salt

1. Mix coconut milk, eggs, vanilla, and sugars until combined

2. Empty contents of tea bags into liquid mixture. I think it’s a good idea to rub the leaves between your palms or fingers to release the flavors as you sprinkle them into the mix.

3. Add flours, baking soda, baking powder, and salt, and mix until smooth

4. Pour into muffin tins and bake at 350 degrees for 20-25 minutes

Ginger Buttercream Frosting

2 Tbs butter, softened

3 Tbs heavy whipping cream

1 1/2 tsp vanilla extract

3 Tbs ginger wine (found at the liquor store in the dessert wine section)

2 tsp grated ginger

2 cups powdered sugar

1. Whip butter and cream on high speed until smooth and stiff

2. Add vanilla, ginger wine, ginger, and powdered sugar, and whip until smooth. If frosting is too thin, add powdered sugar.

And finally, a little trip to the Denver Art Museum!

Cupcake Week! [Chocolate] “Orange you glad I didn’t say banana?!” cupcakes

Well, if you love this name, you should thank the one and only Kara Caputo. If it confuses you, go brush up on your childhood knock knock jokes. Regardless, the name proceeded the cupcake. And no, there aren’t bananas in the recipe. In order to come up with a cupcake that would live up to this name, I imagined the best possible compliment to orange, and ended up with chocolate. In all fairness, I would have chosen chocolate regardless of the first flavor. The chocolate cupcakes weren’t too chocolatey, I might suggest adding more cocoa powder and perhaps mini chocolate chips to increase the chocolate pow. The frosting tasted like an orange creamsicle, delicious!

Chocolate Orange You Glad I Didn’t Say Banana Cupcakes

Yield 12

1 cup coconut milk

3 eggs

1/2 cup freshly squeezed orange juice

1 tsp orange zest

1/4 cup granulated sugar

2/3 cup coconut palm sugar

1 cup all purpose flour

1/2 cup almond flour

1/4 cup tapioca flour

1/3 cup cocoa powder

1/2 tsp baking soda

1/4 tsp baking powder

1/4 tsp salt

1. Mix coconut milk, eggs, orange juice, zest, and sugars in a large bowl until smooth

2. Add flours, cocoa powder, baking soda and powder, and salt and mix until combined

3. Pour into muffin tins and bake at 350 degrees for 15-20 minutes

Orange Creamsicle Buttercream Frosting

3 Tbs heavy whipping cream

2 Tbs butter (room temperature)

1/4 cup freshly squeezed orange juice

2 Tbs orange zest

2 cups powdered sugar

2 tsp vanilla

1. Whip butter and cream in medium sized bowl until mixture thickens

2. Add orange juice, zest, powdered sugar, and vanilla, and mix until thick and smooth. If the frosting doesn’t hold it’s shape, add more powdered sugar

And now for the camera practice..

Non-cupcake baking night with Seth, Neely, and Zala

Neely + Paleo Blondie

Kate and I, a self portrait

Cupcake Week! Day 3: Key Lime Colada Cupcakes

These cupcakes are the essence of summer. While I definitely prefer the mountains over the beach, coconut and lime together make me want to visit a white sanded beach with crystal blue water. Or maybe spring break is just getting to my head..

For me, this is about as healthy as baking gets. Key Lime Colada Cupcakes certainly taste a bit less sweet, perhaps more like muffins than cupcakes. Alyrene Dorey suggested that these would make a nice breakfast food. Low glycemic, high fiber, and tropical – a good summer intro!

3/4 cup coconut milk

2 eggs

1/3 cup egg whites

1/2 cup coconut sugar

1 tsp coconut extract

1/4 cup honey

3/4 cup all purpose flour

1/2 cup coconut flour

1/2 tsp baking soda

1/4 tsp baking powder

1/4 tsp salt

3/4 cup shredded coconut

1. Mix coconut milk, eggs, whites, sugar, honey, and coconut extract in a large bowl until smooth

2. Add flours, baking soda and powder, salt, and shredded coconut and mix until evenly combined

3. Pour into muffin tins and bake at 350 degrees for 20-25 minutes

Key Lime Glaze

1/2 cup heavy whipping cream

1 cup powdered sugar

2 Tbs freshly squeezed lime juice

2 tsp lime zest

1/4 cup shredded coconut

1. Whip cream on high speed until thick and stiff peaks begin to form

2. Add powdered sugar, lime juice, and zest, and mix until smooth

3. Drizzle glaze over cupcakes and sprinkle shredded coconut on top

Cupcake Week! Day 2: Lemon Lavender Lust Cupcakes

“These cupcakes taste like spring-light, sweet, and delicious. The zesty lemon frosting is amazing, and goes well with the subtle flavors of the spongy lavender cake. Perfect for tea time, these make you want to smile!” -Kara Caputo, taste tester and cupcake namer

And for those who are worried lavender will taste like soap…

“I was originally put off at the thought of lavender in my food, because it normally belongs in soaps, detergents, and perfumes, but once I had a bite, I moved past this thought. The lavender was subtle enough to be enjoyable and not make you think you’re eating soap and the lemon frosting goes really well with the lavender.” -Nic Sherman, taste tester

Lemon Lavender Lust Cupcakes

1/2 cup almond milk

1/4 cup light coconut milk

1 Tbs canola oil

2 eggs

1/3 cup sugar

1/4 cup honey

1 Tbs tapioca flour

1 cup all purpose flour

1/4 tsp salt

1/4 tsp baking powder

1/2 tsp baking soda

1 1/2 Tbs lavender flowers (the kind you would steep to make tea)

1. Mix milks, oil, eggs, sugar and honey in a large bowl until smooth.

2. Add flours, salt, baking powder, and baking soda to the same bowl and mix until combined.

3. The lavender is tricky. The flowers need to be broken up for their flavor and fragrance to release. I used a small food processor tilted at an angle so that the flowers wouldn’t just sit at the bottom. You could also chop the flowers with a knife, although that didn’t work very well for me. Once chopped, mix flowers into batter.

4. Pour into muffin tins and bake at 350 degrees for 20-25 minutes.

Light Lemon Frosting

I decided I don’t like towers of thick, heavy frosting on my cupcakes. Although thin frosting isn’t at pretty, I think it tastes better.

1/2 cup heavy whipping cream

1 cup powdered sugar

2 Tbs lemon juice

1 Tbs lemon zest

1. Whip cream with high speed mixer until cream becomes thick and forms stiff peaks.

2. Add powdered sugar, lemon juice, and zest, and mix until smooth and fluffy.

And the camera practice photos…perhaps not appropriate for a food post. Oh well!

Cupcake Week! Day 1: I Love You Very Matcha Cupcakes

Spring break has recently taken on a new dimension. For the past four months I have looked forward to returning to Mill Creek to work on a long standing project. The only thing that could stop me were inclement weather conditions. Since Mill Creek sits in a valley of the La Sal Mountains, melting snow frequently runs down the routes, rendering a few of the classics unclimbable in the spring months. However, it was not this misfortunate that put a kink in my trip, but yet another bizarre foot injury I’ve inflicted on myself. Somehow, I’ve managed to aggravate a nerve in my foot to the point where I can hardly flex it inward. So, in an effort to heal before summer plans start rolling, I decided to stay home in Boulder over spring break. Although devastating at first, this decision led me to the mission of finding a new way to spend my break. Thus, Cupcake Week was born! Come back each day for a new invented-by-me-from-scratch recipe. Each recipe gets it’s own original name, thanks to the help of my dear friend and devoted taste tester Kara Caputo, whose cupcake critiques will grace each post (for better or worse).  Additionally, I recently got a new camera, and am struggling through the dslr learning curve. So, for anyone who cares to follow my photography progress (i.e. my friends whose dogs are my test subjects), take a look. For any kind soul who has some advice for improvement, please don’t hesitate to comment. Without further ado, welcome to Cupcake Week!

Good thing taste made up for lack of aesthetic appeal..

I Love You Very Matcha Cupcakes

3/4 cup light coconut milk

3 eggs

2 teaspoons vanilla extract

3/4 cup coconut palm sugar

1/3 cup almond flour

1/3 cup coconut flour

1/3 cup oat flour

1/2 teaspoon baking soda

1/4 teaspoon baking powder

1/4 teaspoon salt

2 tablespoons matcha powder

Blend coconut milk, eggs, vanilla, and sugar in large bowl. Add dry ingredients and mix. Yep, a one bowl recipe.

Frosting:

1/2 cup powdered sugar

4 tablespoons coconut milk

3 tablespoons honey

1/2 teaspoon beet powder

Blend.

Reviews:

“These little cakes have so matcha flavor! They prove that the initials P.C. not only stand for Paige Claassen, but also Perfection Confection. Green tea is one of my all time favorite flavors, but unfortunately few dare to use it. This is one of my absolute favorite uses for the rare flavor!” -Kara Caputo

“To top things off, the icing creates a texture affair. It combines the right amount of crisp with a humble but delightful touch of sweetness.” -Nic Sherman

The most patient of models, Zala

An Everest Interview with Emily Harrington

One of my closest friends, and my roommate, Emily Harrington, will attempt to summit Mount Everest this spring. To put it mildly, Emily is a badass. She was a badass long before Everest came into the picture. Not only has she worked her way well into the ranks of sport climbing, with multiple ascents of 5.14b, but she has also made a mark for herself in the world of mixed and ice climbing. Emily took home the gold medal in this year’s Ouray Ice Festival, and has mixed climbed M9. While I can’t say much about what M9 means, as my ice experience ends at one toprope, I can vouch for the fact that Emily is one of the bravest, most versatile, and most talented climbers I know. I thought it would be fun to ask her a few questions about her trip. When she returns, we’ll check back in and see what she has to say about her experience.

Who will be on your expedition team?

The North Face Athletes: Conrad Anker, Cory Richards, Kris Erickson, Sam Elias, Hilaree O’Neil, and myself

National Geographic Writer Mark Jenkins

NOLS Instructor Phil Henderson

Montana State University Geology Professor David Lageson

Does your team have a specific mission, other than summiting?

We will be conducting geological research on the mountain, but that is primarily Dave’s objective.  He wants to measure the summit, something that hasn’t accurately been done since 1999. The Himalayas are growing, so Everest is probably a bit taller than it was in 1999.  Dave is also working with Phil to develop a science curriculum for 5^th grade students to educate them on climatology, glaciology, and geology.  We’re also helping researchers from the Mayo Clinic with physiological testing. We’re the guinea pigs. The whole thing is quite multi-faceted and detailed.

You went to the Mayo Clinic for pre expedition testing a few weeks back. What were they measuring?

We did lung and heart ultrasounds, lung capacity/breathing tests, VO2 max testing, EKG, Dexa body fat and bone density scans.  The purpose was to get a baseline of measurements for each of us, to compare to the tests and measurements they will take intermittently at basecamp, as well as shortly after we return home. The researchers want to study the effects of high altitude on the body because there are striking similarities between the symptoms of altitude sickness (Pulmonary Edema – water in the lungs) and those experienced by people who suffer heart failure and other cardiovascular problems.  Their research has the capacity to affect a lot of people who suffer from heart problems.  It feels pretty amazing to be a part of something that has such important implications for so many people.

 Can you describe the route you’re taking?

It has many names: the Normal Route, Southeast Ridge, South Col. It’s the easiest and most common way to the summit.

How long will you be at basecamp and how long does it take to summit?

We’ll probably arrive at basecamp in early April and start acclimatizing, then go for the summit sometime in May. So, a while.

I hear you’ll be working on an art project while you’re there. Tell me about that.

Oh yeah. I almost forgot about that.  It’s a little side project Sam and I got involved with as a result of our connection to Matthew Barney, an artist who we met in 2010 when he asked me to solo the side of a museum for one of his projects.  A German artist who is interning with Matthew is meeting us at basecamp to give us some water from the Dead Sea, which we’ll take to the summit (hopefully we make it to the summit).  We’ll pour it out and fill the bottle with snow so the artist can take it to the Dead Sea and pour it out.  The art world is very different, and it’s often hard to understand the motives.  From what I understand, the gist of this project is to connect the highest point on earth with the lowest point.  Pretty rad.

What have you been doing to prepare?

Running, hiking, and acquiring ridiculous amounts of gear that I thought I would never need or use in my life. We were told to try and gain a little weight as well, which I think I succeeded at by abandoning all the neurotic food habits I’ve acquired from sport and competition climbing for over half my life. To be honest, it felt quite liberating.

What will you eat while you’re there?

We’re bringing quite a bit of food with us, but we’ll also eat traditional food.  Sherpas eat lentils and rice, called dal bot, for almost every meal.  It gets a bit old.  It’s also hard to digest protein and fat at high altitudes, so we will eat a lot of simple carbohydrates.  Mashed potatoes, noodles, rice, candy.  No Paleo dieting on Everest..

Do you have any personal goals?

I’d really like to be able to say that I stood on top of the world, and when I meet random people on airplanes and tell them I’m a professional climber, I’d like to be able to answer “yes indeed I have” to their inevitable question, “have you climbed Everest?”  The most important thing to me though is to be safe, return home, and keep all of my fingers and toes.  In the long run, my rock climbing is still most important to me.  I see this as a welcome change and incredible opportunity to experience something entirely new.  Climbing is my whole life, and I want to experience it all.

Are you nervous?

Yes.  And scared and excited and hyper and stressed out.  All at once.

When you’re in a giant one piece down body suit, how are you going to poop?

Fortunately they’ve got that figured out.  There’s a zipper on the backside.

How many clean pairs of socks are you taking?

I think maybe 5 or 6?

Good luck to Emily and her team!

For more information on the expedition, visit

http://www.montana.edu/everest/

http://www.neverstopexploring.com/blog/2012/03/mountaineer-conrad-anker-to-lead-spring-2012-expedition-to-mount-everest-with-support-of-national-ge.html

Living room packing explosion

Injury Prevention

I don’t know whether I have a fragile body, low pain tolerance, or I just whine a lot, but typically, some part of my body hurts. It’s safe to say that most of the time, I have only myself to blame for these aches and pains. When I was 12, I felt the need to prove I could do bicep curls with 25 pound weights at every team practice. As a result, I have mild tendonitis that flares up when I boulder too much (or maybe that’s just my excuse not to boulder! shh..). When I was 17, I decided that wearing climbing shoes four sizes smaller than my street shoes would make me invincible in competitions. It did not. Instead, I got bursitis, which led to surgery to shave down the back of my heel bone. These casualties were caused by nothing other than my ego. I felt the need to prove myself, I took it too far, and I wound up with my elbows deep in buckets of ice or my foot propped up on the couch for three months.

Less ego driven, albeit still a common problem, is the dreaded caveman slump. Just take a walk around the local gym or crag, and you’ll see this widespread phenomena that plagues the climbing community. Our rhomboids, trapezius, and erectors are overstretched, and our pectorals and supporting chest muscles tighten up, so we slump like seventeen year old high school boys with bad attitudes.

I’m no doctor (as confirmed by my attempt to name the aforementioned muscles), but I think injuries and misalignments are our bodies’ way of telling us to chill out. We’re over training, we’re moving too fast, we’re using poor technique, we’re not warming up enough, we’re trying to show off. The list goes on. Finally, our bodies say “enough”, and force us into a treacherous period of rest and mental torment as we watch our healthy friends go send our projects. Most of us use this “recovery time” to overtrain on the campus board or climb one footed, a cycle which further worsens our technique and creates new injuries.

The moral? Take time to listen to your body. It’s a complicated machine that can be thrown off with the slightest misuse. That said, our bodies were built for activity and they know how to work, if only we provide them with the necessary rest and care. As for prevention, take more time to warm up. Know your limits, and push them only a reasonable amount. Don’t crush your feet in tiny shoes. And find a better way to impress the gentlemen (or ladies) than heaving too heavy of weights around the gym as you throw out your back (so not hot).

In addition to not being a doctor, I’m also not a physical therapist, nor do I know anything about the technicalities of human anatomy. However, I’ve found a few exercises that have helped me over the years. I’m only preaching to myself here, as I could benefit from a few repetitions a day rather  than the once a month routine I currently follow.

Ulnar Nerve Glides: Although this is an exercise to help the nerve “glide” through its insertion point in the muscle, I’ve found this helps my elbows when they start to flare up.

Start with your arm straight out, horizontal to the floor and your wrist tilted back towards your body, palm facing towards the opposite wall. Leading with your fingers, arc your hand towards your head, aiming to set your palm flush against your ear. IMPORTANT! Don’t tilt your head to meet your hand. It’s okay if your palm can’t lay flat against your head. Start with your finger tips below your chin and push your palm towards your face until you feel a slight stretch. ALSO IMPORTANT: Focus on keeping your shoulder pulled down to the ground. This is when I really feel the stretch.

Ultra Mega Forearm Bicep Elbow Stretch: I don’t know what this is called, but it also relieves my elbows.

Much like the ulnar nerve glides, the goal is to get your palm flush against the wall. But don’t push it! Start with your fingers face down with just your fingertips against the wall. Slowly work your way towards your palm flat against the wall (over a period of weeks, not minutes). IMPORTANT! Keep your shoulder down, it will naturally want to rise up to help your hand go flat. ALSO IMPORTANT! Stand up straight. Leaning your body in order to stretch further is ineffective.

Wall Angels: Erik Cumming of Grip Massage showed me this exercise and it works posture miracles! Truly. This one reverses the hunch back and helps keep your spine inline. I often have trouble with lower back pain and this helps a ton.

Start with your back against the wall, with your feet hip width about one foot away from the wall. Your butt and shoulders should lay against the wall, but allow your spine to curve naturally. Make a goal post with your arms, then slowly slide your arms up the wall, keeping your shoulder blades flush against the wall. This is surprisingly painful if you do it right!

Happy stretching!