While bowling may seem like a sport with less physical contact, it’s still an activity that requires proper stretching. You can avoid injuries providing you take a few minutes to prepare before every game you bowl. In this blog, we’ll point out five great stretches that will enable you to play your best without having complications.
- Neck and Shoulders
- Arms and Wrists
- Inner Thighs
- Calves and Ankles
A great stretch before bowling that will loosen your neck and shoulders is a yoga pose that helps to relieve any tension in these areas. Stand with feet shoulder length apart and bring hands behind your back. Lock your hands together by weaving the fingers into one another. Then bend forward at the waist bringing your bonded hands up toward your shoulder blades and pushing your clapped hands toward the back wall. This is an excellent stretch when you hold it for up to 5-seconds. Do this 5-times to maximize the movement.
Next, work on your arms and wrists by holding your arms out to the sides and at shoulder length. With fists closed, and arms out, make little circles with your wrists only do this for up to 30-seconds then switch to bigger circles for 30-seconds. Change these two repeatedly for up to two minutes to strengthen the arms and loosen the muscles in your wrists. These are two methods of stretching necessary for you to bowl a good game.
After you work the arms, neck, etc., it’s time to move to the inner thighs. Stand with feet slightly apart, holding your bowling ball in front of you, then alternating legs, raise one leg behind you and lowering your arms with the ball toward the floor. Without touching the floor with the ball raise yourself back up and switch legs. Do ten reps on each leg. This movement helps with balance while keeping your inner thighs super healthy.
Besides your thighs, the calf and ankles need to have some particular attention if you’re going to bowl a good game. Find a stair to step on and use your toes and the front part of your feet to adhere to the level while allowing you heels to drop down below the step just a bit. Raise yourself back up till you’re standing on the top part of the foot and feeling the stretch in the arch of your feet. Not only will this stretch keep you ‘on your toes’ it’s also great to relieve shin splints and plantar fasciitis.
After you’ve warmed up the calves and ankles, it’s time to spend a few extra minutes on the toes and feet alone. Sit on the floor with legs in front of you. Grab the top part of your feet and pull up on your legs. Lift your legs off the ground while hanging onto your feet. Do this stretch a total of 10 times.
These are some perfect stretches that will help improve your game while preventing any injuries from occurring. Be sure to check with your doctor, anytime you start a regular physical activity.
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