3 Top Tips for Shoulder Health for Archers
ฝัง
- เผยแพร่เมื่อ 13 มิ.ย. 2024
- Shoulder injuries are unnecessarily common in archery! In this video, Jarryd discusses some of the tips, tricks and hacks that you can use to prevent injury, and maintain optimal shoulder health for archers.
Spoiler:
1. Improve shoulder mobility
2. Promote balanced muscle development
3. Get regular soft tissue work
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Hey there Rogue Archers!
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As swimmer, I can tell that it has helped hugely in boosting my shoulder/back muscles power, mobility and endurance, allowing me to easily get through 30/40/50 recurve bow poundage.
I still see to many archers who don't care at all about side training and that's a pity
Yeah, it helps a lot. Thank you.
There’s something I have learnt this week Jarryd 😂😂😂
Like the content keep up the good work
this is so cool !! I have learned a lot today, thank you very much
Thanks mate!
As an alternative to the cane a tennis ball in a sport sock does also work. The sock mainly to be able to adjust te location of the ball behind your back :)
Great content
Thank you!
What did you learn from this video?
Working with a massage therapist is a really good idea. Lucky for me my wife is one who has experience working with pro sports teams - AFL & A-League.
Nice vid thank you!
You're very welcome!
Is there anything from this video that you plan on applying to your own training?
One thing that wasn’t mentioned, but is closely linked to shoulder mobility and development of shoulder pain is thoracic/upper back mobility.
As a physio I will work on and prioritise thoracic mobility in probably 7/10 shoulder issues I see. In fact sometimes you see people really getting stuck into their shoulders and overstressing them to compensate for a thoracic issue they don’t know about.
So definitely keep you shoulders limber- but don’t forget your upper back! There are some great self release tools out there, and any physio should be able to help out if unsure.
Good point, and archery does require a degree of thoracic rotation during pre-draw!
How does thoracic mobility link to shoulder mobility though?
Are you referring to thoracic flexion or torsional mobility issues?
@@RogueArcheryTV Sure thing. The ability for your scapula to move optimally is linked to relative thoracic position.
Just as a demonstration sit up nice and tall, and try squeezing your shoulder blades together as far as they will go. Then really slouch, and do the same. Feel how it is not only impossible to achieve full retraction in that posture, but your scapular will tend to sit in slight anterior tilt.
Now obviously this is a gross example for demonstration purposes, but this also occurs more subtly. Its also worth noting that if a spinal segment is "stuck" in relative flexion, then it follows that you will lack the extension through that area, and because extension and rotation are linked movements in the spine, rotation will also be limited.
Then in terms of the shoulder/glenohumeral joint itself, your thoracic and scapular position will affect the it's relative position.
Sit up tall with shoulders externally rotated and your forearm vertical so you are making a stop sign (or as if you are doing a pec stretch in a doorway). Most people should get 90deg of rotation (vertical forearm). Now slouch again, and noticed that your forearms are no longer vertical. You can possible crank it so that it is upright, but this is pushing past normal end of range and into impingement territory.
There's more to it then that, but essentially Archery really demands good shoulder and scapular movement in order to remain pain free long term, and ensuring you have a mobile upper back to work from will only help optimise things. Even if people dont have pain, if they feel tight or closed through their shoulders, than the upper back is a good place to look.
Now of course, people can just have crap shoulder mobility! But I think its always worth at least looking at the upper back before working into the shoulder, as screening only takes a second.
Hope that was informative rather than rambling!
I have had very bad posture in the past, shoulders rolled forward. I have been stretching and opening up my chest before shooting by laying on a foam roller long ways as well as rolling my upper back muscles to warm up. Also using a pole to get shoulder rotation is very helpful.
My next coaching case study is just for you :)
@@RogueArcheryTV Great!! Keep me posted
If you're a right-handed archer, agonist antagonist drill it can be pulling the bow with your left hand?
Good question, but NO!
This is definitely not recommended.
An antagonistic drill would be like doing tricep extensions after bicep curls. Doing bicep curls on your left arm after your right is not antagonistic.
Does that answer your question?
@@RogueArcheryTV Okay, I thought that was generally good because of the symmetry of the body. If not a problem, can you explain why it is not recommended? Can the asymmetry be exacerbated in this way even more?
@@borismilosevic3186 ofcourse!
Archery is not a normal or balanced movement through a full range of motion. This is discussed in the video, and the most important point to understand.
By shooting, say, left handed, you will not address this, but probably just do bad technique and injure yourself with your non-dominant hand.
You would never be able to replicate the same form, load and volume anyway.
@@RogueArcheryTV Makes sense. Thank you for your answers and yes a great video :)
@@borismilosevic3186cheers mate!
Good luck with your training!
My shoulders don’t spin like that
Start with a theraband and work through a comfortable range of motion, building up slowly.
If you have pre-existing issues with shoulder mobility, then see a physio about getting this diagnosed and addressed before attempting!
Good luck 👍
My shoulder left it's socket just watching his movements...😬
My osteopath advised me to use a tennis ball on my back (shoulder blade and shoulder) pushed against a wall and make circular motions, after trainning.
Yes, this sort of soft tissue work can be important maintenance / prehab to prevent little niggles developing. I like to use a hard racquetball.
It does have limitations however, and so your training should always be part of a holistic balanced program 👍
A stiffer option is a lacrosse ball.
You need to improve your audio
Thank you, this was my first ever video so I've definitely learned a lot since then.
Hopefully audio quality is better these days!