Preparatory action guide before Archery

The following exercises are warm-up exercises to stretch muscles before shooting, and cool-down exercises to stretch muscles after shooting. These exercises can prevent injuries to muscles, tendons and joints, and can increase body flexibility. When doing these exercises, your muscles need more oxygen, so your breathing and heart rate will increase.

Stretch the upper arm and chest muscles:

Interlace your fingers with your palms facing outward, stretch your arms to the top of your head, and keep your fingers interlocked. Stretch upward and hold for 10 seconds.

Stretch the back muscles:

Cross your arms in front of your chest and place your hands on your shoulders. Slowly stretch your hands toward the center of your back as far as you can stretch, and hold for 10 seconds.

Stretch the chest, shoulder and lower arm muscles:

One arm is raised and bent to the back, and the other hand is stretched from the bottom to the back. Interlock your hands and hold for 10 seconds, then switch arms and directions, and hold for another 10 seconds. Keep your back straight when doing this exercise.

Stretch the shoulder and back muscles:

Cross your hands, stretch your arms, slowly turn to the right as far as you can, and hold for 10 seconds. Then slowly turn to the left and hold for another 10 seconds. Note: Do not turn too fast, otherwise it will damage the spinal joints.

Stretch the neck and upper shoulder muscles:

Stand naturally, put your arms naturally on both sides of your body, shrug your shoulders towards your neck, the higher the better, then move your shoulders forward, and then move them back. Do this for about 10 seconds.

Stretch the back and shoulder muscles:

Use a rubber band or rubber tube, grab both ends, raise your arms to shoulder height, then open and straighten your arms, pull back to bring your shoulder blades closer. Hold for 10 seconds, repeat 6 times.

Stretch the shoulder muscles:

Use a rubber band or rubber tube, grab both ends, raise one arm to the top of your head, and the other to shoulder height. Pull down and hold for 10 seconds. Repeat 6 times. Switch the position of your arms and repeat the action.

Stretch chest and shoulder muscles:

Use a rubber band or rubber tube, grab both ends and pass it around your back (as shown in the picture). Keep your arms at shoulder level, then pull the rubber band forward and hold for 10 seconds. Repeat 6 times.

Stretch archery muscles:

Use a rubber band or rubber tube, tie it into a loop, then pull the rubber band to imitate the action of archery, hold for 10 seconds. Repeat 6 times. Then switch hands and continue to do it, this is to balance muscle development.