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The following stretches are designed to specifically loosen and limber those muscles that are used most during bowling. An ideal routine includes three sets of five, with at least three exercises in each major muscle group.
Upper Body
| Neck/Shoulder Stretch — Side |
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Neck/Shoulder Stretch — Front |
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Stand/sit in comfortable position, shoulders and arms relaxed at sides
Slowly turn head to left, back to center, turn to right
Slowly tilt head to back, back to center, bend forward, chin to chest | |
| Wrist Stretch |
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Chest Opener |
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Clasp wrist of opposite hand
Pull gently to loosen wrist | |
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Clasp hands behind back
Palms facing in
Push hands up, towards sky |
| Side Arm Stretch |
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Raise arms over head
Clasp wrist of opposite hand and pull gently to the opposite side
Push up toward sky with opposite arm
Bend torso slightly to the opposite side | |
| Triceps Stretch (Back) |
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Triceps Stretch (Front) |
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Raise both arms over head
Bend right arm, bring hand to back
Grasp elbow of bent arm and pull gently toward the middle of the back
Repeat with other arm | |
| Forearm Flexors |
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Clasp hands together in front, palms facing out
Point fingers up, wrist bent
Grasp fingers with other hand
Gently pull fingers toward body
Repeat with other hand | |
| Side Stretch |
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Raise left arm over head, keep other arm at side
Bend sideways to the right
Repeat with other arm to other left side |
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This exercise can also be done with assistance: the athlete above is using his cane. Athletes can also use a stable assistive device to aid them in completing their stretching routine. |
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