A common complaint in the clinic is sudden onset shoulder pain and discomfort seen in archers this time of year. Bursitis, tendonitis, and muscle strains are common place in many hunters male and female alike. Similar to taking your bow to the pro shop for a tune up…. Try these simple exercises and tune up your shoulder! Also, if you are in need of some help with these; Call Spooner Physical Therapy and Rehab Specialists today for a free consult and entry into a “hunter package” give away!
Corner stretch: place arm against the corner of wall or door and lean into the shoulder so you feel a stretch on the front of your shoulder.
Shoulder capsule stretch: reach hand across body to opposite shoulder and push elbow up to stretch the back of your shoulder.
Shoulder capsule stretch: reach arm behind your back and gently pull with the opposite hand until you feel a stretch in the front of your shoulder.
A. Shoulder stretch: raise arms to shoulder height with elbows at 90 degrees in front of you. Pull your elbows back until you feel a stretch in the front of your shoulders. Proceed with directions from picture B.
B. Shoulder stretch: straighten arms out to deepen the stretch in the front of your shoulders. Repeat motions to stretch.
A. Scap sets: begin with elbows at side and shoulders set back. Proceed with step B.
B. Scap sets: Squeeze shoulder blades together while keeping shoulders down and relaxed. Arms can turn out slightly as you squeeze shoulder blades together.
Shoulder abduction: Begin with arms at side and raise them out to the side so they are about shoulder height. Keep shoulder blades squeezed together. Hold at the top for 3 seconds and release arms to sides. Repeat exercise.
Shoulder flexion: Begin with arms at sides and raise arms forward to about shoulder height. Keep thumbs up throughout motion. Hold at the top for 3 seconds and then release arms to sides. Repeat exercise.
Prone T’s: lean arm on table and raise opposite arm straight out to the side until about shoulder height while squeezing your shoulder blades together. Hold at the top for 3 seconds and then release arm down. Repeat exercise.
Prone I’s: lean arm on table and raise opposite arm straight out to the side until about shoulder height while squeezing your shoulder blades together. Hold at the top for 3 seconds and then release arm down. Repeat exercise.
A. External rotation strengthening: Begin in side lying position with elbow bent 90 degrees and arm at side. Proceed to step B.
B. External rotation strengthening: Squeeze shoulder blades together and rotation arm up until perpendicular with body.
Last Update: Sep 06, 2017 9:20 am CDT
