Introduction

The repetitive movement of drawing and shooting a bow with archery and bowhunting can result in neck pain from muscle tightness. Whether you’re a regular archer or just dealing with the strains of daily life, finding relief is important.

In today’s world, spending too much time on computers and phones can cause muscle imbalances along chest and upper back, possibly causing neck discomfort after archery. Sitting for too long tightens certain muscles, leading to rounded shoulders and weaker back muscles.

In this post, I’ll review easy stretches that can fit into a daily routine, helping with muscle imbalances and neck pain. Whether you’re recovering from archery or dealing with everyday strains, these exercises can help.

Stretching for Archers and Bowhunters

Stretching and mobility exercises can help relieve muscle tightness and improve postural awareness – an essential aspect of maintaining proper form and technique in archery. 

If you’ve experienced neck pain after archery and are unsure of its cause, click here! 

The stretching and mobility exercises discussed below can be incorporated into your daily routine, or even performed in a tree stand or hunting blind to help maintain mobility and reduce pain. 

Having spent hours in a tree stand myself, I understand how the neck and shoulders can become tight over time.  

Whether you’re dealing with neck pain after archery or discomfort from daily activities, give these stretches and mobility exercises a try!

With over 20 muscles in the neck region and shoulder area, it is important to perform exercises and stretches correctly to effectively target tight muscles.

This blog post offers a variety of exercises aimed at addressing muscle tightness in both the neck and shoulder area.

What Muscles Should I Stretch for Neck Pain?

The following three exercises are common stretches that can help alleviate neck pain from muscle tightness. 

The upper trapezius, levator scapulae, and scalene muscles are notorious for becoming tight and causing neck pain after archery.

Here is how I recommend stretching these tight muscles to reduce pain and improve mobility. 

Upper Trapezius Muscle

The upper trap muscle is one of the most common muscles that causes neck pain after archery. 

This muscle is located on the top of the shoulder and can radiate pain to the base of the skull or give you the sensation of the shoulder being pulled up towards your ear. Oftentimes, individuals will grab ahold of this muscle and rub it to alleviate discomfort. Stretching this muscle works great to alleviate pain and improve neck mobility.

Hit this stretch on a consistent basis for greatest results. 

While sitting in a chair, hold the seat with one hand and place your other hand on your head to assist in bending your head to the side as shown. Bend your head towards the opposite side of the hand that is holding the chair seat. You should feel a stretch to the side of your neck.

1. Start in a neutral position

2. Tilt your head opposite of the side that is tight

3. Add gentle overpressure

4. Keep shoulders down

5. Hold the stretch

6. Repeat 2-3 times on each side

Levator Scapula Muscle

Located more on the back side of the neck region, this muscle runs from the top cervical vertebrae to the top border of the shoulder blade. 

This muscle works by pulling on the scapula which results in elevation and downward rotation of the shoulder blade. With repetitive shooting and improper technique, this muscle can become overstressed and result in tightness or pain. 

A lot of people in clinic describe this pain as a “knot” in the backside of their shoulder.

Sometimes people can even reach back over their shoulder and physically feel a palpable knot, which can be consistent with a trigger point, or muscle tightness. 

Grab the chair seat and then tilt your head to the other side, then rotate to the side, then tip downward as in looking at your opposite pocket. Use your other hand and apply over pressure by gentling pulling. You should be looking towards your opposite pocket of the target side.

1. Start in a neutral position

2. Tilt your head opposite of the side that is tight

3. From this position, turn the nose towards your armpit

4. Add gentle overpressure

5. Keep shoulders Ddown

6. Hold the stretch

7. Repeat 2-3 times on each side

Scalene Muscles

The three scalene muscles are located along the front and side of the neck. These smaller muscles act as accessory muscles for breathing and assist in flexing the neck. 

Scalene muscle tightness can be caused be extended periods of tilting the head in one direction, or carrying heavy objects such as a hunting pack or bow. 

Blood vessels and nerves pass near these muscles, so tightness here can cause numbness and tingling, or worst case scenario, compression of blood vessels. 

Scalene muscle tightness typically responds well to stretching and can result in decreased pain.

While sitting in a chair, hold the seat with one hand. Next, tilt your head to the opposite side and then rotate your head upward. Hold for a stretch. Return to original position and then repeat. Tip your chin upward to intensify the stretch.

1. Seated or standing position

2. Neutral head position

3. Right ear to right shoulder

4. Look up towards the ceiling

5. Hold the stretch

6. Repeat 2-3 times on each side

These three easy neck stretches are easy to perform and can provide you relief in any situation. Focus on the ones that provide you with most relief and stay consistent for best results. 

How Long Should I Hold a Stretch?

This is a commonly asked question in my role as a physical therapist and strength and conditioning specialist. It’s important to note that static stretching is most effective when done after exercise, as implementing it prior to exercise may actually reduce performance.

Research suggests that holding a stretch for 10-30 seconds is sufficient for improving flexibility, with 2-4 repetitions being optimal. The referenced article emphasizes that performing more than 4 repetitions doesn’t lead to greater flexibility.

For individuals aged 65 and above, a longer hold duration of up to 60 seconds may be beneficial. If you find that flexibility or muscle tightness isn’t improving, consider extending the hold to 60 seconds.

In summary, my recommendation is to perform each static stretch for 10-30 seconds, aiming for 2-4 repetitions. For individuals over 50, a longer hold of up to 60 seconds may be necessary.

Flexibility routines may require some trial and error, so start with shorter durations and adjust as needed. 

Conclusion

Breathe deeply and consistently while holding these stretches to enhance relaxation. You can repeat this stretch several times on each side, regularly throughout the day, or as needed. 

The best thing about these stretches is that they can be performed while sitting long hours in a tree stand or hunting blind, providing you relief while in the heat of the moment.

Source: Current concepts in muscle stretching for exercise and rehabilitation. Int J Sports Phys Ther. 2012 Feb;7(1):109-19. PMID: 22319684; PMCID: PMC3273886.