Welcome to Flow State Monthly Newsletter!- June 2025

“My fingers feel off.”

Who else is guilty of saying this after a climbing session? 🙋‍♀️ Let’s be honest—if you’re a climber, chances are you’ve said this too.

The reality is, climbing puts a lot of stress on our fingers. Think about the holds on your current project… then glance down and thank your fingers for everything they do!

If you're feeling “off” after every session, that’s a sign something needs to change before it affects your climbing. That “off” feeling can mean a few different things:

1️⃣ Your climbing volume is too high Try reducing your total volume per session/week, rather than dialing down intensity. You can often keep (or even increase) intensity if you manage volume strategically.

2️⃣ You’ve been climbing for years Longer climbing history = more accumulated stress. Maybe your fingers feel stiff, your knuckles are bigger, or you need longer to warm up. Add in gentle mobility or feel-good movement between climbs.

3️⃣ You're over-relying on grip Instead of gripping hard to make the move, focus on technique and body positioning.

Try a “soft hands” drill:
🔹 Get on an easy route
🔹 Pay attention to how much grip you really need to stay on
🔹 Practice using the least amount of force possible, good hip/trunk position will help with this

Want virtual coaching to help program ideal sessions for you? Fill out this form to see if we would be a good fit. 💪

This weekend I’ll be assisting Collin McGee with C4HP in their C4PC course. I am so excited to both support local climbing coaches in the Denver Metro area and learn myself! I’ll be sure to fill everyone in on what I learn!

You Don’t Have to Live Near Me to Work With Me! 🚨

Did you know that you can access personalized, expert rehab and training support no matter where you live?

Through virtual sessions, I help climbers, postpartum athletes, and active individuals rehab injuries, build strength, and return to the activities they love — all from the comfort of their home or local gym. Whether you're recovering from an injury, navigating postpartum, or looking to train smarter I offer:

🧠 1-on-1 Virtual Rehab Sessions – Personalized assessments, movement guidance, and ongoing support
📲 Ongoing Coaching + Messaging Support – Stay connected between sessions
📅 Flexible Scheduling – Fit wellness into your life when it is convenient for you!

This is for you if you’re looking for a climbing-specific or pregnancy/postpartum-informed rehab approach but can’t find that locally. Let’s work together from wherever you are.

👉 Book a Discovery Call
👉 Book Virtual Rehab

🚨Mini-Course Available🚨

Menstrual Cycle and Training

🧗 This course is designed for athletes and coaches who want to train smarter by working with the menstrual cycle rather than against it. You’ll learn how to track how your body is feeling, adapt training strategies, and manage symptoms- so athletes can keep progressing toward their goals while honoring their body’s need.

Here is short clip from the course.

First 6 Weeks Postpartum: Questions Answered

🧗 Just had a baby and wondering when—and how—you can start moving again? This 45-minute virtual course is designed for climbers in the early postpartum period who are feeling uncertain about what’s safe, helpful, and appropriate in those first 6 weeks. Whether you're eager to reconnect with your body or simply want guidance on how to rest well, you’ll walk away with clarity and confidence. We’ll cover gentle movement, core and pelvic floor awareness, functional strategies for daily life, and what signs to watch for as your body heals. You’ll also receive a 6 week flexible framework of physical activity to try during this time 🤗.

This isn’t a “get back to training fast” talk—it’s about laying the foundation for a strong and sustainable return to climbing and everyday activity.

Here is a short clip from the course.

Workshop at the Golden Community Center! Sign Up Online or In-Person!

📢 Let’s Connect: Come take a yoga class with me at Movement Climbing Gyms or Rise Yoga and Wellness! 🧘‍♀️ Ask me for a guest pass!
📍 Movement Golden: Sunday Flow @ 10am
📍 Movement Englewood: Wednesday Alignment @ 6pm & Thursday Power Flow @ 6:30am
📍 Rise Golden: Friday Flow @ 6am

✨Free Community Outdoor Class June 28th 8am at The Eddy in Golden ✨

_______________________________________________________________________

Have questions? Hit reply and let me know what’s on your mind! Also, follow along on Instagram @dr.juliana_merighi for more content between newsletters.

Flow On,
Dr. Juliana Merighi, DPT, OCS, CSCS