Staying Fit for 2021

So, the pandemic is keeping us all at home and away from our respective ranges. Trying to prepare for the 2021 season or going stir-crazy? Not a problem, we've got you covered! These exercises will help keep your archery-specific muscles in shape for the next time you get to step onto the range. Let's start with learning about some important upper-body exercises! 

While it may seem like the power behind a shot in archery is derived from strength in the muscles of the draw arm, the reality is that the mobility of the scapula (AKA the shoulder blade) allows an archer to get into alignment which drives the shot through forward motion. A great way to become aware of scapular mobility and “stabilize the scapula” is through an exercise called the Serratus Anterior Push. @archeryrehab explains the benefit beautifully in the Instagram post and video below!

FivicsUSA x Archery Rehab Shoulder Warm-Up Series 3/3 [ Serratus Anterior Push ] The serratus anterior muscle extends from the medial (inner) border of the scapula to the outer surface of first 8 or 9 ribs. It works to protract, upwardly rotate and STABILIZE the scapula. This one is a simple one but it's a good one to add to your warm up routine! Remember to: 1. Keep your upper trapezius muscles relaxed (shoulders stay down) 2. Your mid and lower back should stay still 3. Push forward... But the movement comes from bringing your shoulder blades apart then together again 4. Control the movement when your shoulder blades come together again Thanks to @fivicsusa for this 3-part collaboration on shoulder warm-ups for archery. This is just the beginning! Stay tuned for more content 💪

215 Likes, 5 Comments - Archery Rehab (@archeryrehab) on Instagram: "FivicsUSA x Archery Rehab Shoulder Warm-Up Series 3/3 [ Serratus Anterior Push ] The serratus..."

Scapula pushups are wonderful for improving the strength and mobility of the shoulder blades. There are a few variations of scapula pushups and each increases the difficulty of the exercise, so keep “pushing” to improve! The video below gives you all the variations in one convenient clip!

The Serratus Anterior plays a major role in helping you raise your arms above shoulder height. It also helps stabilize the shoulder, protects against neck pain, and helps you hold good posture. ⁠⠀ ⁠⠀ Scap Push Ups effectively recruit the Serratus Anterior, and strength of this muscle is essential for optimal shoulder performance. ⁠⠀ ⁠⠀ Here's How To Perform Scap Push Ups⁠⠀ 1️⃣Start with your hands on a wall, bench, or floor, with your hands directly under your shoulders ⁠⠀ 2️⃣Maintain a neutral spine ⁠⠀ 3️⃣Engage your core and glutes so hips don't sink⁠⠀ 4️⃣Keeping your arms extended, pinch your shoulder blades together⁠⠀ 5️⃣Retract and protract your shoulder blades, lowering your body slightly. The range of motion is small. ⁠⠀ ⁠⠀ Perform 3 sets of 10 reps. ⁠⠀ ⁠⠀ 👉🏼 The more vertical you are, the less challenging the move. ⁠⠀ ⁠⠀ Tag 2 friends to remind them to work on their posture! ⁠⠀ ⁠⠀ ⁠⠀ ⁠⠀ ⁠⠀ #thoracicspine @sweatybetty@girlswholiftheavy ⁠⠀ ⁠#shoulderhealth #shouldermobility #roundedshoulders #scapularstability #funnctionalbodybuilding #prehab #thoracicmobility #foamrolling #athletictraining #correctiveexercise #mobilitytraining #mobilitywod #exercisetherapy #sportsrehab #functionalfitness⁣⠀⁠⠀ #chiropractor #sportsinjury #chiropractic #chiro #physio #backpain #rehabilitation #injuryprevention #sportsmedicine #sportstherapy #athletictraining #sportsperformance #rangeofmotion #strengthandconditioning⁠⠀ ⁠⠀ ⁠⠀

424 Likes, 13 Comments - The Mobility & Recovery Expert (@drcaseychiro) on Instagram: "The Serratus Anterior plays a major role in helping you raise your arms above shoulder height. It..."

The core is another great area to focus on when training for archery. The best part? Core exercises can be done from anywhere (no gym required) and there are endless options! It’s always good to add variety to your workout routines so definitely get creative here.

The side-plank benefits both the upper-body and the core, but it also simulates the pressure of a bow in your hand upon drawing. @archeryrehab has all of the variations you’ll need to progress in this exercise below!

FivicsUSA x Archery Rehab Home for the Holiday's Series [ Side Planks] Headed home for the holidays and without a bow? We hope to give you some ideas to work on strength without your normal archery equipment. The side plank is not only great for core strength and stability, it helps mimic the force going through your bow arm and shoulder at full draw. Here are 3 options for the side plank: 1. Side from hand 2. Side plank from elbow (easier variation).. you can also try it from your elbow and knees. 3. Side plank with a band (harder variation) Thanks to @fivicsusa. Special thanks to @edwardkim0889 who spent half an hour side planking to record these videos and @kaniarchery whose computer nearly blew up to edit these videos.

417 Likes, 9 Comments - Archery Rehab (@archeryrehab) on Instagram: "FivicsUSA x Archery Rehab Home for the Holiday's Series [ Side Planks] Headed home for the..."

Reverse marches are great for increasing core stability. Your core is important for stabilizing your shot when practicing or competing in windy conditions. Give this exercise a shot! (Pardon the pun.)

Fivics USA x Archery Rehab [ Reverse Marches] Let's talk about some stability and control! In these exercises, we're getting your stomach and back muscles to stabilize your core. NOT that your core would be unstable if you didn't do these exercises... But as archers it's important that we feel ourselves using certain muscles to have solid foundations to build our shots upon. The most important part of these exercises is to flatten your back against your hands and keep the pressure there the entire time. As you move your legs up and down our in and out, you have to work harder to keep that pressure there. Try practicing flattening your back against your hands and making sure you get that solid first. If progressing from the first variation to the second is tough, start off by sliding your heels out instead and see how that goes. Thanks to @fivicsusa for wanting to support archers everywhere and to @trojanarchery for the videos! More coming soon.

Archery Rehab shared a post on Instagram: "Fivics USA x Archery Rehab [ Reverse Marches] Let's talk about some stability and control! In..." * Follow their account to see 29 posts.

@archeryrehab’s post on the Bird-Dog exercise explains that it’s great for core stability and control. Give this one a try during a yoga or stretching routine!

Fivics USA x Archery Rehab [ Bird Dog ] Here's another one that looks at stability and control. The key to this exercise is to keep everything as still as possible while extending your arm and leg. Your shoulders and hips should stay level and your back should stay still. Thanks to @fivicsusa for supporting archers everywhere and to @trojanarchery for the videos!

201 Likes, 7 Comments - Archery Rehab (@archeryrehab) on Instagram: "Fivics USA x Archery Rehab [ Bird Dog ] Here's another one that looks at stability and control...."

The core and legs work together in conditions like high winds, so squats, lunges, and calf-raises are always great basics to keep in rotation. Don’t forget to add them in!

It’s important to remember, especially during these times of uncertainty, to take time out of each week to practice mindfulness. The majority of success in each shot in archery is based in mental training. The ability to clear your mind and focus on feeling the shot in your body is paramount, so try a 20-minute yoga or tai chi routine to work on centering the self and practice balance! Taking the time to slow down in this way will also benefit your breathing habits on the shooting line which also requires consistency.

Tip: A great way to fix the ever-frustrating “trigger finger” mentality (shooting as soon as one arrives at anchor) is to treat the shot cycle like a tai chi regimen. Slow everything down and treat each movement like a part of the meditative flow. Give it a try!

Find ways to make exercise fun like asking a team member to join you for a virtual workout or scheduling a team Zoom practice! Remember, you don’t have to add all of these exercises into your regimen in the same day. Try a couple at a time and give yourself time to adjust. Happy training!