Archery Warmup Exercises + Stretches

Doing a series of simple stretches and exercises during or after an archery session can be very beneficial. (Doing stretches before exercises haven't been proven to prevent injuries, but doing stretches after helps maintain and improve flexibility.)

Doing warmup exercises can also be beneficial however, as they get blood-sugar flowing to the muscles and that will improve your performance on the archery range.

I recommend the following stretches / exercises to help warm up the muscles and improve flexibility.

#1. Twists (turning from side to side, stretching the obliques [side muscles]).

#2. Isometric Pulling (see the list of stretches below).

ISOMETRIC STRETCHES FOR ARCHERY

Loosen upper arm and chest muscles.

Interlock the fingers with palms out. Extend arms above head, keeping fingers locked. Stretch upwards and hold for 10 to 15 seconds.


   

Loosen back muscles.

Cross arms in front of chest and place hands around shoulders. Slowly stretch hands towards middle of back as far as possible. Hold for 10 to 15 seconds.



Loosen chest, top of shoulder and lower arm muscles.

Bend one arm over head and down back, bend other arm around and up back. Grasp finger tips and hold for 10 seconds, then reverse arm positions and hold for 10 to 15 seconds. Keep backbone vertical during this exercise.



Loosen shoulders and back muscles.

Lock fingers together, extend arms and twist slowly as far as possible to the right and hold for 10 seconds. Then twist slowly to the left and hold for 10 to 15 seconds.

WARNING: Do not twist suddenly as it may damage backbone joints.
     


Loosen neck and upper shoulder muscles.

From a normal standing position with arms at sides, raise up both shoulders towards neck as high as possible, then move shoulders forward, then move shoulders back. Do this for about 20 seconds.



Loosen back and shoulder muscles.

Use a length of spear gun rubber or rubber tubing, grasp each end, raise arms to shoulder height and extend arms, keeping elbows straight, outwards and backwards by squeezing shoulder blades together. Hold for 10 to 20 seconds and repeat about 6 times.


   

Loosen shoulder muscles.

Use a length of spear gun rubber or rubber tubing, grasp each end, raise one arm above head and the other arm level with shoulder. Pull down with arm and hold for 10 to 20 seconds. Repeat about 6 times.

Swap arm positions and repeat exercise.

Loosen chest and shoulder muscles.

Use a length of rubber tubing, grasp each end behind back, hold arms at shoulder level, then swing arms forwards to stretch rubber. Hold for 10 to 20 seconds. Repeat about 6 times.



Loosen shooting muscles.

Use a length of spear gun rubber or rubber tubing tied in a loop, imitate the shooting draw. Hold for 10 to 20 seconds. Repeat about 6 times.

Repeat exercise with opposite hands to balance muscle development.