Re: Another question (archery fitness)
- --- Lady Phoebe apo Korinthos <mkspet@...>
> I would like to thank everyone for the info aboutdraw weight and care of
> my bows, but now I have another question:back and shoulder muscles? I
> is there any exercises that will help with the
> noticed that just after 2 days of shooting myshoulder and neck muscles are
> extremely sore and tight.Any shoulder stabilization regimen is a good start
--try looking up rotator cuff exercises, say, in a
book for injured or don't-want-to-be-injured athletes.
I've found using a rowing machine to be very
helpful, and a quick aerobic workout, besides.
If you have access to weight machines, lat
pull-downs, triceps extensions, and lat and pec flies
all affect different sets of muscles that are needed
for archery -- and life, for that matter. Don't forget
some sort of ab work, either; it's important for both
proper posture and spinal support/stabilization.
The same effect can be achieved with free weights,
if you don't have the high-tech option. In fact, some
of my favorite exercises are "no-tech":
1) For the "Superman" pose, all you need is a couple
yards of clean floor. Lie face down, with your legs
straight and your arms extended above your head. Tense
your body like a bow, so that your arms and legs leave
the floor (or at least feel as if they might! don't
push so hard you hurt yourself). Hold it for 30
seconds or so. Remember to breathe!!
2) If you've gone and messed up your back, and it
just won't shut up, try this: Lie down on the floor,
on your back, with your lower legs up on a handy chair
or sofa or bed, so that your knees and hips are more
or less at right angles.
Relax. Breathe. Stay there until your back lets go.
3) For a lovely shoulder stretch, stand facing an
open, standard-sized doorway, in the stick-em-up
position. Rest your vertical forearms on the edges of
the doorframe, one on each side. Lean forward,
gently, until you just begin to feel the stretch
across your chest. Relax. Breathe. Keep breathing.
Hold the pose for 20-30 seconds.
4) Find someone with whom you can trade back rubs!
Meanwhile, have fun, don't work to hard, and when
you're shooting, take an occasional break to stretch
and (literally) unwind.
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