ArcheryGB Warm up Exercises

There are 16 archery warm up exercises:

1. Backward Arm Swings
2. Alternate overhead arm swings with trunk rotation (thumbs up and swing)
3. Crucifix hand reaches (bow pulling)
4. Full lateral raises
5. Crucifix alternate internal-external arm rotation (Greek plates in each hand)
6. Alternate arm abducted internal-external rotation
7. Scapula position internal-external rotation
8. 4 point scapula protraction-retraction
9. Alternate scapula depressions
10. Behind back, across body, retraction sequence (pulling an arrow out of back quiver and shooting)
11. Multi plane head movement sequence (head middle,up,middle,down etc)
12. Lateral Neck Stretches
13. Protraction reach and rotates
14. Chest openers to cross arm stretch
15. Floor to Ceilings (stretching)
16. Alternate toe touch rotations (windmill movement touching the toes)

Exercise 1 – Backward Arm Swings

Exercise 2 – Alternate overhead arm swings with trunk rotation

Exercise 3 – Crucifix hand reaches

Exercise 4 – Full lateral raises

Exercise 5 – Crucifix alternate internal-external arm rotation

Exercise 6 – Alternate arm abducted internal-external rotation

Exercise 7 – Scapula position internal-external rotation

Exercise 8 – 4 point scapula protraction-retraction

Exercise 9 – Alternate scapula depressions

Exercise 10 – Behind back, across body, retraction sequence

Exercise 11 – Multi plane head movement sequence

Exercise 12 – Lateral Neck Stretches

Exercise 13 – Protraction reach and rotates

Exercise 14 – Chest openers to cross arm stretch

Exercise 15 – Floor to Ceilings

Exercise 16 – Alternate toe touch rotations