Sports Specific | Underdeveloped trapezius for archery

I am a high ranked USA archery shooter and I have been having a lot of neck pain and shoulder pain (especially on the left side - I shoot left handed) and went to the Orthopediac surgeon. He did x-rays and MRi's and have ruled out any impingements, skeletal and spine problems. He said it is a MUSCLULAR issue, most likely stemming from the fact that my Sternocleidomastoid muscle is a bit overdeveloped (most likely from years of shooting). He said I need to do excercises to the right side to balance it out and it should relieve a lot of my pain.

Can you help by giving me suggestions for excercises specific to that part of the neck muscles?


Posted by Reply
2 Posts
10/9/2008 3:31:35 PM
I want to say that I am not a fan of isolation movements. To fix your problem you have to get into a routine that will target all the muscles in the back, shoulder and neck. Pull-ups, chin-ups, shoulder presses and as you already got advice shrugs will help. For details look at the links here:

Personal Trainer
9/29/2008 10:17:25 AM
Would you mind sharing your current workout with us? We would love to hear how you are training for archery.


Personal Trainer
8/14/2008 10:16:01 AM
Yes, there are several but you really should be getting specific exercise from a sports physiotherapist who can truely assess what EXACT exercises to perform. I can suggest two which will help develop the trapezius which is probably also underdeveloped on the right side.


Dumbbell Shrugs with your right hand


Dumbbell Upright row with your right hand

You can also try pushing your right hand on the side of your head mimicking the other side of shooting. I'm sure you press your head against your bow?


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