10 Archery Stretches For Warm-Ups & Cool-Downs

Archery warm-ups can help you perform better and reduce the chance of injury. Stretching your muscles as part of your pre-shooting ritual is beneficial in many ways, including improving flexibility, range of motion, posture, coordination, mobility, and circulation.

Cool-down stretches aren’t as crucial to your immediate performance (unless you’re competing in back-to-back rounds), but they do help to prevent muscle soreness and stiffness, ensuring that you recover as quickly as possible.

Even stretching for a minute or two can make a big difference, but most experts recommend stretching gradually for at least 5-10 minutes before and after performing athletic activities.

Here are 10 archery stretches that target the muscle groups used when shooting.

1. Upper Body Twist

Purpose: Loosens muscles in the back and shoulder.

• Clasp your hands together with your fingers interlocked.
• Extend your arms straight in front of you.
• Slowly twist your upper body as far in one direction as you can. Be careful not to twist too fast or far.
• Hold the position for 10 seconds.
• Repeat in the opposite direction.

2. Arm Stretch

Purpose: Loosens muscles in the chest and upper arms.

• Interlock your fingers with your palms facing away from you.
• Stretch your arms over your head.
• Hold the position for 10-15 seconds.
• Repeat the archery stretches as desired.

3. Self-Hug Stretch

Purpose: Archery warm-ups and cool-downs for loosening back muscles.

• Cross your arms across your chest and around your shoulders, as if you’re hugging yourself.
• Gradually stretch your arms towards the middle of your back.
• Hold the position for 10-15 seconds.
• Return to a neutral position.
• Repeat as desired.

4. Shoulder Stretch

Purpose: Loosens muscles in the lower arm, upper shoulder, and chest.

• Extend the right arm over the right shoulder and down the back.
• Extend the left arm up the back from the left side.
• Keeping your spine straight, reach both hands toward each other.
• If it’s possible for both hands to meet, grasp your fingertips.
• Hold the position for 10-15 seconds.
• Switch arms and repeat these archery stretches.

Note: If you’re not able to clasp your fingertips together, you can use a towel, strap, or other material to connect both hands for more control.

5. Cross-Body Arm Stretch

Purpose: Loosens muscles in the arm and back of the shoulder.

• Bend your left arm across your chest.
• Use your right hand to anchor it in place.
• Use your right hand to pull the arm across the body and toward the right shoulder.
• Return to a neutral position.
• Switch arms and repeat.

6. Wrist Flexor Stretch

Purpose: Loosens muscles in the wrist, palm, and lower forearm.

• Extend your right arm in front of you with your palm facing down.
• Use your left hand to gently pull the right hand upward.
• Switch arms and repeat these archery stretches.

7. Wrist Extensor Stretch

Purpose: Loosens muscles in the wrist and upper forearm.

• Assume the same position as the wrist flexor stretch above.
• Repeat the same steps, but instead of pulling your hand upward, pull it downward.

8. Side-to-Side Neck Tilt

Purpose: Archery warm-ups and cool-downs for loosening numerous neck muscles, including the trapezius muscle that runs down your back.

• Place your left hand on your lower back.
• Bend your right hand over your head.
• Keeping your head facing forward and your back straight, use your right hand to gently pull your head towards your right shoulder.
• Hold for 30 seconds.
• Reverse your arms and repeat in the opposite direction.

9. Forward and Backward Neck Tilt

Purpose: Archery stretches for loosening muscles in the neck, throat, and upper shoulders.

• Keep your head facing forward and your back straight.
• Lower your chin toward your chest.
• Hold the position for 15-30 seconds.
• Return to a neutral position.
• Raise your chin so you’re looking upward.
• Hold the position for 10 seconds.

10. Shoulder Rolls

Purpose: Loosens muscles in shoulders and upper back.

• Shrug your shoulders in a circular forward motion.
• Allow your arms to naturally follow the movement.
• Repeat 5-10 times.
• Return to a neutral position
• Repeat 5-10 times in a backward motion.

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We can customize your bow string to your exact specifications, including bow string material, size, and fit. We also offer a huge selection of custom bow string colors so you can give your bow a personalized look. And, they’re pre-stretched and ready to shoot—just like you’ll be after doing these archery stretches! Get your bow string and cable set at 60X Custom Bow Strings.