Bowling Exercises to Improve
Warm up before you start bowling. It may seem
silly to you, but do you know that most injuries usually occur
in the first few minutes of bowling?
Though bowling is not seen as a heavy or terribly strenuous
sport, you should be aware that with the motion and repetition
you could fall prey to muscle strain if you do not properly
prepare before playing your game.
How Warming Up Can Benefit Your Bowling
Bowling takes strength, coordination and flexibility.
Your bowling performance is greatly enhanced by your
pre-bowling warm up routine. By warming up before you
bowl, you'll be more relaxed, better able to focus on the job
at and less likely to injure yourself.
Warming up increases your body temperature slightly by
increasing blood flow to the muscles. Warm muscles are
less likely to cramp or tear.
Stretching before exercise also gives your body a cue, on a
cellular level, that you're about to engage in physical
activity. Your heart rate and respiration change in order
to accommodate the increased workload. Your glycogen
stores are tapped to provide the energy for a great game of
bowling, creating peak physical performance to win
So develop a warm-up routine (as shown below in two phases).
Your warm up routine should become a ritual before you
bowl…every time you bowl.
Phase One: Limbering Exercises
Before performing muscle group-specific exercises, it's
important to limber-up in general. Limbering exercises
help tone and strengthen both your muscles and your
It's important to spend about 5 minutes in this phase of
your warm up in order to ensure your muscles are warmed up and
your joints are adequately lubricated.
Begin your warm up by walking or jogging in place. A
brisk walk or slow jog from one end of the bowling alley to the
other will get the blood flowing to your muscles.
Phase Two: Stretching Exercises
Next, spend a few minutes (say 5 to 10 minutes) working your
major muscle groups. Since the bowling motion involves
the entire body, bowlers should not concentrate on any one body
part, and failure to stretch a part of the body increases the
chance of injury to that area.
The following exercises help stretch and warm up the main
areas that will be used when bowling.
The back can be stretched using a number of techniques, but
a common way is to lie on your back with the right arm extended
outward. The right leg is then bent and pulled across the
torso using the left hand. You should use the other leg
and hand to stretch the left side of the lower back as
Hip Flexors Stretch
Hip flexors can be stretched while standing by taking a step
forward while keeping the back leg straight. The forward
leg should be bent until the bowler can feel the front area of
the opposite hip being stretched. Both sides should be
stretched in this manner.
While keeping your right elbow straight, use your left hand
to bend your right wrist backwards as far as you can until you
feel a stretch in your wrist/forearm. Hold and repeat with the
other side. Then, bend your right wrist in the opposite
direction until you feel a stretch. Hold this stretch and
then repeat with the other wrist.
The legs require three different methods of stretching, one
each for the quadriceps, hamstrings, and calves.
Stand with your left hand holding onto something stable for
balance. Using your right hand, grab onto your right foot
and pull your heel in towards your buttocks. Keep your
knees close together during this stretch. If you do not
feel a stretch in the front of the right hip and thigh, pull
your right knee further back behind the left knee. Hold
this pose for 30 seconds and then repeat with the left
Sitting on the floor you will stretch out one leg and bend
the other leg and foot toward your body. Bend and touch
the toes of the extended leg and hold 10 to 20 seconds.
If you are not flexible and cannot touch your toes, go as far
as you can and hold it. Repeat for the opposite
side. You should try to do about 10 of these for each
side. This will loosen your hamstring up and help protect
you against injury.
Stand a few feet from a wall and at shoulder level put both
your hands on the wall. Step back with your right leg,
keeping it straight, while the left knee bends. With both
heels on the floor, lean forward by bending your left knee
until you feel a stretch in your calf. Hold this stretch
for 30 seconds and then repeat on the other side.