Warm Up Exercises

A good warm up is one of the most important things you can do before picking up a bow.

Archery places repeated stress on specific muscle groups — particularly the shoulders, upper back and neck — and taking just 10 to 15 minutes to prepare your body before you shoot can significantly reduce the risk of injury and improve your overall performance. The exercises below have been selected specifically for archers and cover the key muscle groups used during shooting. Work through them in order before each session.

01Forward and Backward Arm Swings (Underarm)

02Alternate Overhead Arm Swings With Trunk Rotation

03Crucifix Hand Reaches

04Full Lateral Raises

05Crucifix Alternate Internal-External Arm Rotation

06Alternate Arm Abducted Internal-External Rotation

07Scapula Position Internal-External Rotation

084 Point Scapula Protraction-Retraction

09Alternate Scapula Depressions

10Behind Back, Across Back, Retraction Sequence

11Multi-Plane Head Movement Sequence

12Lateral Neck Stretches

13Protraction Reach and Rotates

14Chest Openers To Cross-Arm Stretch

15Floor To Ceilings

If you have any concerns about performing any of these exercises please consult a qualified healthcare provider before proceeding.