What does it do?
The archer mobilizes your spine, shoulder, and chest; making it a one size fits all mobility exercise! Use this as a diagnostic tool and corrective exercise as well: if you find your range of motion is limited on one side, perform more repetitions on that side.
How do I do it?
Lie on your side with your top leg bent in front of you and your head supported by a pillow. If your knee lifts off the ground during the movement, support it with a pillow or medicine ball. Place both hands perpendicular to your body; and draw one hand across your body as if drawing an arrow through a bowstring. Twist through your spine as you pull your hand across your body, keeping your knee firmly planted on the ground. Twist as much as you can, then return to the starting position. Once this becomes easy, straighten your elbow to complete the movement.