BowString

Bowstring exercise

The bowstring exercise is an excellent movement for enhancing thoracic and shoulder mobility. This exercise mimics the action of drawing a bow, providing a deep stretch to the muscles around the spine, shoulders, and hips. It’s particularly beneficial for individuals looking to improve their posture, relieve upper back tightness, and increase rotational movement.

Athletes and fitness enthusiasts will find the bowstring exercise especially useful for improving functional movement patterns and increasing flexibility. By targeting the thoracic spine and shoulder muscles, this exercise helps to counteract the effects of prolonged sitting and repetitive forward motions. The deep stretch provided by the bowstring exercise also aids in alleviating tension and promoting better overall mobility.

Incorporating the bowstring exercise into your routine will improve your thoracic mobility and increase upper body flexibility. This exercise is suitable for all fitness levels and can be easily included in warm-up or cooldown routines. Regular practice of the bowstring exercise will support better posture, reduce muscle tightness, and promote balanced movement patterns for improved athletic performance and daily activities.

Equipment Needed:

  • Foam roller
  • Open floor or yoga mat

Bowstring Instructions:

  1. Side-lying on the floor, place a foam roller in front of you parallel with your spine
  2. Put your upper knee on top of the foam roller and allow your foot to lower to the floor
  3. Put your arms together with straight elbows out in front of you
  4. Keeping your knee on the foam roller drop your top shoulder back, rotating your torso towards the ground. This movement makes it look like you are drawing back a bow and arrow
  5. Take a deep belly breath at the bottom position
  6. Return to the starting position and repeat the prescribed amount of reps
  7. Switch sides

Common Errors with bowstrings:

  • Allowing the knee to come off of the foam roller as you rotate back
  • Don’t forget to take a belly breath at the bottom of each rep

Progressions / Regressions:

If this is too challenging:

  • N/A

If you want more of a challenge:

  • N/A

Related Exercises

90/90 Hip Stretch

90/90 Hip Stretch

90/90 Hip Stretch90/90 hip Stretch The 90/90 hip stretch is a powerful exercise designed to improve hip mobility, flexibility, and overall lower body function. This stretch targets the hip internal and external rotators, and the glutes, making it ideal for athletes...

Prone Angel

Prone Angel

Prone AngelProne Angel The prone angel is a powerful exercise designed to improve upper back strength, shoulder stability, and overall posture. Performed while lying face down, this movement mimics the motion of making snow angels. It specifically targets the scapular...

Band Pass Through

Band Pass Through

Band Pass ThroughBand pass through The band pass through, also known as the band shoulder pass through, is an effective exercise designed to improve shoulder mobility, flexibility, and stability. This exercise involves using a resistance band to perform a controlled,...

Related Posts

Building Accessory Programs – Part 6

Building an accessory program is a great idea if your training isn't well balanced or if you have specific goals that aren't being met. This article is the final part of a series all about how to build and implement accessory programs for functional training like...

Unilateral exercises: accessory programming part 5

Functional training programs are intended to make your body move well as a whole, not just as individual parts. Unfortunately many programs still lack movements that are helpful in sport and in life.  Adding unilateral exercises into your training with accessory...

Lateral movements: accessory programming part 4

Functional training programs are intended to make your body move well as a whole, not just as individual parts. Unfortunately many programs still lack movements that are helpful in sport and in life.  Adding lateral movements into your training with accessory programs...

Horizontal Pulling Movements – accessory programming part 3

Functional fitness programming often has a great deal of pulling movements.  Unfortunately programs like Crossfit neglect horizontal pulling in favor of vertical pulling.  For this reason, we recommend adding horizontal pulls to your accessory programming. To learn...

Rotation exercises – crossfit accessory programming part 2

Rotation exercises are key to generating power in movements like throwing or swinging and they also play an important role in muscle balance and healthy joint mechanics.  Unfortunately, they are often missing from many functional fitness programs like Crossfit.  If...

Anti-Rotation Exercises: Accessory Programming Part 1

Crossfit is a constantly varied fitness program that focuses on intense functional movements but it lacks some that may help you stay healthy. This post will help you learn how to program anti-rotation exercises into your accessory programs for Crossfit. Doing this...

The best mobility programs use these elements

Just like a diet needs a caloric deficit to make you lose weight, a mobility program needs certain things in order to help you move better.  In this article we will explore the top 5 things that the most effective mobility programs should have to be as effective as...

Banded Ankle Mobilization: Improve your ankle mobility

Banded ankle mobility mobilizations are simple and effective drills you can use to improve ankle range of motion.  Most of us could use more ankle mobility, especially those of us who sit most of the day and then try to train functional exercises like the squat....

Thoracic Extension Mobility: The Ultimate How To Post

Thoracic spine extension is a crucial spinal movement that is required for shoulder, neck, and low back health as well as athletic performance. In this article, I will discuss what thoracic mobility is, how to assess thoracic mobility, and what thoracic mobility...

Push Pull Ratio: Prevent Shoulder Injuries

What is a push-pull ratio? The push-pull ratio can help prevent shoulder injuries by helping you maintain a balance in the muscles around the shoulder girdle. It is exactly as it sounds- a ratio between how many pushes you are doing compared to how many pulls you are...

Follow Us On Social