To be successful with archery, you need to have muscles that are strong and stretched out properly. The best way to do this is through regular exercises that focus on the muscles used when drawing a bow and arrow. Whether shooting archery for sport or for hunting, you will want to make sure your muscles are in top condition for the best results.
Back and Shoulder Muscles
To properly stretch out your back and shoulder muscles, grab some rubber tubing or an exercise band at each end and raise it up in front of your shoulders. While keeping your elbows straight and extended outward, stretch the tubing by moving your arms backward while squeezing your shoulder blades together. Stretch the band or tubing back as far as possible and hold for 10 seconds. Repeat the exercise 5 times.
Chest and Shoulder Muscles
Using the same rubber tubing or exercise band, grab it at each end and raise it behind your shoulders. Keep your arms out straight with your elbows locked, and stretch the tubing forward by moving your arms forward. Stretch as far as you can comfortably and hold for 10 seconds. Repeat this exercise 5 times.
Shooting Muscles
To properly stretch and loosen the shooting muscles in your arms, shoulders and back, take your rubber tubing and tie it in a knot in the end so it forms a loop. Grab the loop from opposite sides, and stretch it in front of you in the same way you would when drawing a bow. Stretch the tubing as much as possible and hold for 10 seconds. Then perform the exercise with the opposite hand to keep your muscles balanced. Repeat 5 more times on each side.
Rowing
Rowing exercises, performed with a dumbbell, rubber tubing, or a gym rowing machine, will help to stretch and strengthen the back muscles used in archery. With a dumbbell you want to hold the weight in one hand while bending forward. Use a chair or sturdy object to balance yourself using your empty hand. Lift the dumbbell upward in a lawn mower pull-start type motion. With rubber tubing, stay in the same position but secure one end to the opposite foot of the arm you are working out. Then pull the tubing upward the same way you would with a dumbbell. Perform 8 to 10 repetitions and then switch sides. Repeat the exercise 5 more times.
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