Stretching & Strength: How Archers Can Stay Pain-Free This Season

As archery hunting season begins, many bowhunters are already noticing tight shoulders, sore backs and fatigue after long days in the field. Physiotherapists and sports medicine experts recommend incorporating targeted stretches and strengthening exercises into your routine. These moves can help reduce pain, improve posture and keep you steady at full draw.

 

Below are three stretches and three exercises specifically recommended for archers, with detailed instructions for each.

Three Key Stretches For Archers

1. Doorway Chest Stretch

Why: Hours of drawing a bow can round the shoulders forward, straining the chest and front deltoids. This stretch helps open the chest and improve posture.
How to do it:

1. Stand in a doorway with your forearms resting on the doorframe at a 90-degree angle.
2. Step forward slowly with one foot until you feel a gentle stretch across your chest.
3. Hold for 20-30 seconds, keeping your head neutral and shoulders relaxed.
4. Repeat 2-3 times.

 

2. Upper Trapezius Neck Stretch

Why: The muscles along the sides of the neck and top of the shoulders tighten after holding a bow at full draw.
How to do it:

1. Sit or stand tall.
2. Gently tilt your head toward your right shoulder, keeping the opposite shoulder relaxed.
3. For a deeper stretch, place your right hand lightly on the left side of your head and apply gentle pressure.
4. Hold 20 seconds, then switch sides.
5. Repeat twice per side.

 

3. Cat-Cow Stretch (Spinal Mobility)

Why: Archery demands strong core stability, but hunters often deal with stiff lower backs after hours of sitting in blinds or tree stands.
How to do it:

1. Start on all fours with hands under shoulders and knees under hips.
2. Inhale and arch your back, lifting your head and tailbone toward the sky (Cow).
3. Exhale and round your spine, tucking chin to chest and pulling your belly button in (Cat).
4. Flow between these two positions for 8-10 slow repetitions.

Three Strengthening Exercises For Archers

1. Scapular Squeezes (Postural Strength)

Why: Strong rhomboids and mid-traps stabilize the shoulder blades, reducing fatigue when holding at full draw.
How to do it:

1. Sit or stand tall with arms by your sides.
2. Squeeze your shoulder blades together as if pinching a pencil between them.
3. Hold for 3-5 seconds, then release.
4. Perform 2 sets of 12-15 reps.

 

2. Resistance Band Rows

Why: Mimics the motion of drawing a bow, builds endurance in the upper back and shoulders.
How to do it:

1. Anchor a resistance band to a stable object at chest height.
2. Hold each end with arms extended.
3. Pull the band straight back, keeping elbows close to the body, until hands reach your ribcage.
4. Slowly return to start.
5. Perform 2-3 sets of 10-12 reps.

 

3. Plank Hold (Core Stability)

Why: A strong core prevents archers from swaying at full draw and supports the spine during long hunts.
How to do it:

1. Lie face down, then lift onto forearms and toes.
2. Keep body in a straight line from head to heels.
3. Engage your core, avoiding sagging hips or arched back.
4. Hold for 20-45 seconds, depending on ability.
5. Repeat 2-3 times.

 

Final Thoughts

Like any sport, archery puts unique demands on the body. Taking five to 10 minutes a day for these stretches and exercises can prevent overuse injuries, improve endurance and keep you steady in the field. Hunters who maintain flexibility and strength throughout the season are more likely to shoot accurately — and walk away pain-free.