Prioritize Shoulder Health in Archery Practice

We’ve all heard it before: “You won’t get time to warm up in the field.” That’s true. But the better question is: Why warm up for anything? Whether you’re stepping up to the bar or drawing back a bow, you’re asking a lot from your body. And if we’re not preparing it properly, especially those shoulders, you’re walking a thin line between performance and pain.

In my years of shooting, I’ve learned and utilized prehab practices from our in-house physical therapist at Mayhem, AJ Wilkerson ATC, LAT. Let’s dive into how we approach shoulder prep for shooting, why it matters, and how it can help you stay in the game longer and shoot better.

In the gym, we’d never throw on a max lift cold. You prime the body first, get blood flowing, activate muscles, and increase your range of motion. It’s the same with the bow. Think about it: you’re loading a high-tension system (your shoulders, back, and arms) every time you draw. That tension is even more concentrated when we are trying to get everything we can out of ourselves and the bow by turning the poundage up.

So why wouldn’t you give your body a chance to get there gradually?

A proper warm-up reduces the risk of injury and improves performance. You’ll feel more stable, draw more consistently, and shoot more accurately. This is especially true for those of us who shoot often, train hard, and rely on our bodies for more than just hunting season.

Here’s a scenario: you’re up at dawn, boots in the dirt, wind in your face, and a bull steps out before you’ve even caught your breath or woken up. No warm-up. No bands. Just go.

That’s real life. That’s why training your shoulders year-round is even more critical than the warm-up itself. If you build strong, resilient shoulders with smart accessory work, your body will have the capacity to handle those cold starts. But don’t let that become your norm.

You’re not always going to get hurt skipping a warm-up, but it increases the odds. So let’s shift the mindset. Think of warm-ups not as optional, but as your built-in injury insurance policy.

Here’s a simple sequence I use before I shoot, especially when I’m training or practicing at home or in the gym. These movements aren’t complicated, but they hit all the right muscles, such as the rotator cuff, scapular stabilizers, and thoracic spine. They’ll get your shoulders moving clean and feeling strong.

20–30 Lying Arm Overhead – Wakes up the lats and helps with overhead range of motion.
20–30 External Rotations – Targets the rotator cuff, especially those smaller stabilizing muscles.
20–30 Side Lying T’s – Focuses on mid-back and scapular control, big for stability at full draw.
20 A’s, T’s, Y’s – Hits rear delts and upper traps while encouraging posture and shoulder retraction.

Check out how to perform these movements in the video below:

And here’s the deal: You can’t really overdo these. They’re low-load, high-benefit. If you’re consistent, you’ll feel a huge difference not just in your shooting, but in your overall upper body performance and health.

If warming up preps the body to work, then cooling down restores it afterward. If you want to keep shooting over the long haul, season after season and year after year, you can’t ignore recovery.

Shooting a bow is a repetitive, high-tension action. Over time, it tightens up your pecs, lats, and traps. That tightness reduces your shoulder mobility, affects your draw mechanics, and eventually starts to wear on your joints.

Here’s a post-shooting cooldown sequence I use regularly to help release tension, improve mobility, and support shoulder health.

Post-Shooting Recovery Routine:

Pec Banded Opener – Opens up the chest and shoulders, especially after long draw holds.
Lat Contract/Relax – Helps release tension in the lats and improve overhead mobility.
LAX Ball RTC Smash – Self-myofascial release on the rotator cuff; gets into those deep, tight spots.
Spiderman Thoracic – Mobilizes the thoracic spine, helping your upper back move freely.
Quadruped Thoracic Rotation – Adds rotation back into your upper spine and shoulders after repetitive movement.

Check out how to perform these movements in the video below:
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At the end of the day, your body is your most important piece of gear. If your shoulders aren’t healthy, you’re not drawing clean. You’re not stable. You’re not consistent. And over time, you’re not even shooting.

Make warming up and cooling down a part of your shooting routine—just like sighting in or checking your release. And even more than that, build strong, mobile shoulders all year long. The next time that bull steps out cold and early, your body will be ready because you’ve already put in the work.