Warm-up exercises before archery

Warming up is always the first thing to do when preparing for archery. It can prevent injuries to muscles, tendons and joints, and can increase your body's flexibility. When doing these exercises, your muscles need more oxygen, so your breathing and heart rate will increase. Following the suggestions below is a good start. Be careful not to do too much intense exercise, just gently stretch in place, and then hold it for a while.

Stretch the upper arm and chest muscles
Interlock your fingers with your palms facing outwards, and stretch your arms to the top of your head, keeping 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 reach, 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 while doing this exercise.

Stretch your shoulders and back muscles
Clasp your hands, stretch your arms, and slowly turn to the right as far as you can, then 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 your 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 back. Do this for about 10 seconds.

Stretch your 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 your 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 behind 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.