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Archery Exercises to Strengthen and Stretch

1) The Process

Each stretch should be held for slow count of 5. Perform each stretch three times. Stretches should never be painful; if they are you possibly are stretching too far.

2) Neck Side Flex

Muscles: Upper Trapezius and Scaleni.
Put left ear on left shoulder (still looking forward). Repeat on right side. Neck Side Flex

3) Neck Rotation Muscles: Sternocleidomast.
Turn to look over your left shoulder. Repeat on right side. Never roll the head backwards. Neck Rotation

4) Shoulders Muscles: Latissimus Dorsi.
Link hands and reach up as far as you can over your head. Shoulders

5) Shoulder Depression Muscles: Upper Trapezius.
Push your shoulders down towards the ground.
Shoulder Depression

6) Side Flex< /B> Muscles: Lumbar side and Triceps.
Reach down your back with the right arm, hold with left hand and lean to your left side. Repeat on the other side. Side Flex

7) Pectorals Muscles: Pectorals.
Link your hands behind you and, keeping your arms straight, push the arms backwards and upwards. Pectorals

8) Pectorals Two Muscles: Pectorals.
With hands on head, pull the elbows back bringing the shoulder blades together and stretching the front of the chest. Pectoral (Cont...)

9) Rhomboids Muscles: Rhomboids.
Cross your arms across your chest and grab the opposite shoulders. Push the elbows forward to pull the shoulder blades apart. Rhomboids

10) Quadriceps Muscles: Quadriceps.
Bring your heel up towards your bottom to stretch the front of the thigh. Repeat on the opposite leg. Quadriceps

11) Hamstrings and Calf Muscles: Hamstrings and Calf.
With the left leg forwards, straighten the knee and point the toes up to the ceiling. Bend the right knee and lean forward over the front knee to stretch the back of the thigh. Repeat on the other leg. Hanstring and Calf

12) Lumbar Rotation Muscles: Erector spinae, quadratus lumborum and abdominal obliques.
Bending the knees slightly turn the torso round and reach to the left. Repeat on the other side. Lumbar Rotation

Conclusions and Wrap Up

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