1. Stretch Those Hamstrings
Any sport requires a warm up before you get in the game, bowling is no exception. One important way to stretch before getting out on the lanes is to concentrate on your lower body. The sliding and knee action required for bowling may cause injury if you don't stretch and warm up your body first. Ask your doctor about each specific stretching exercise and stretch away. First, get a hamstring stretch by reaching for your toes. Hold this stretch for about 10 to 15 seconds, and be sure not to stretch past a certain point. You do not ever want to feel pain when stretching, the hamstring stretching exercise, as with any stretching exercise, is only to resistance. As you develop more range of motion, you may stretch father, but never to the point of pain.
2. Avoid a Groin Pull
Your follow through to the line requires much of your groin muscles. To avoid a groin pull, stretch your groin muscles. Sit on the floor with the bottoms of your feet together, knees out. Gently use your elbows to push the inside of your folded knees to the floor. Hold the stretch for about 10 to 15 seconds, and repeat the stretch about five times. Again, don't push to the point of pain, only stretch until you feel resistance.
3. Be a Thigh Master
Much is also required of your thigh muscles during your approach and follow-through. Keep those thighs in good condition by stretching them, both front and back. To stretch the front thigh, step back with one foot and lean back into the stretch. Hold this for 10 to 15 seconds and repeat about five times. Be sure to alternate sides to get balanced conditioning. This is also a great stretch for the calf as well. To stretch the back of the thigh, bring your thigh up to your chest and place your hands under the back of your thigh. Pull the thigh toward your chest just until you feel a slight pull, not pain. Hold this again for 10 to15 seconds and repeat about five times.
4. Stretch It at Arm's Length
To stretch that bowling arm, fold your elbow behind your head. Take your opposite hand and place it on the outside of your elbow. Now gently pull that elbow behind your back and across your body. Then, lean in the direction you are pulling with this opposite arm. This stretches your upper arm, shoulder and side all at the same time. Hold this stretch for about 5 to 10 seconds and repeat about 5 to 10 times. Now fold your arm across the front of your body and place your hand atop your opposite shoulder for a shoulder stretch. Place your other hand on the back of your elbow and place slight pressure, pulling it toward your body. Again, hold this stretch for about 5 to 10 seconds and repeat 5 to 10 times. Be sure to alternate sides so your conditioning is balanced. This gets your upper body loosened up and ready to attack the lanes.
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