A warm up should begin with some light activity to increase blood flow to the muscles. A short run around the block or something similar. See more about Warming Up for Bowling. The next phase of the warm-up is to stretch the muscles and joints. This will be achieved initially by static stretches followed by active stretches.
Here are a selection of stretches that you can use for your bowling warm up. Hold each of the following stretches for 10-20 seconds, and remember to stretch both sides of the body, not just your bowling side. There are links to more detailed information about each stretch.
|Back and Forward Neck Stretch — Tuck your chin down until it touches your chest and you can feel tension at the back of your neck, then gently tilt the head back, creating a stretch in the front of the neck|
|Side to Side Neck Stretch — Gently tilt the head to the side, creating a stretch in the opposite side of the neck. Repeat to the other side.|
|Overhead Shoulder Stretch — Point your elbow upwards, with you hand behind your head. With you other hand grab your elbow and gently pull towards the other side until a good stretch is felt. Repeat for both sides|
Posterior Shoulder Stretch — Hold you arm horizontally across the front of your body. With you other hand, grab your elbow and gently pull towards your chest. Repeat for both sides
|Side Stretch — Begin with feet slightly apart, and arm pointing overhead, held by the opposite hand. Keeping your hips stable, bend your torso so that the stretch is felt along your side. Repeat for both sides.|
|Side Lunge Stretch — This will stretch your hip adductor muscles. With you body and feet all facing forward, and hands on hips. Shift your weight tot he side, remaining as upright as possible and keeping both feet flat on the floor. Repeat on opposite side.|
|Forward Lunge Stretch — This will stretch your hip flexors and hamstring muscles. With you body and feet all facing forward, place one leg back and your other leg forward, hands on the front thigh. Shift your weight forward remaining as upright as possible and keeping both feet flat on the floor. Repeat on opposite side.|
|Quadriceps Stretch — Support yourself with one hand while standing on one leg. Bend your free leg back and hold on to your ankle with your free hand. To increase the stretch, pull the foot higher behind the body.|
|Wrist Flexion — Hold out your arm with the palm facing down. Drop the fingers and palm at the wrist. Grab your fingers with the other hand and pull them towards the body. Change hands and repeat.|
|Wrist Extension — Hold out your arm with the palm facing down. Bend the fingers and palm at the wrist. Grab your fingers with the other hand and pull them back and towards the body. Change hands and repeat.|
- Flexibility Tests for Tenpin Bowlers
- More about Warming Up for Bowling
- For more stretches for sport, see the complete stretching list
- How to Stretch - guidelines for stretching for sport