Bowling Warmups - Hip and Groin Stretches
If you're about to engage in a competitive game of bowling, it's a good idea to take a few moments to warm up. There are several quick and easy exercises you can use to get your muscles limbered up and ready to move.Â
Rolling a 16 pound ball down the bowling lane requires more effort than you might think, and the more prepared your body is, the less likely you are to injure yourself, by straining your muscles and joints. Bowling also can cause repetitive strain on your arms, wrists and knees. When you don't prepare properly for this kind exertion, you make it more likely that small traumas, leading to serious injury eventually, occur when you play.
To prevent these issues, you can use the following exercises to stretch and warm up the specific areas of your body that are used in bowling. Try to perform these exercises before each bowling session, whether it's a competitive game, or a practice session.
Hip Flexor Stretch
This large muscle is an important one to warm up. A typical way to do this is to step forward with your left leg, while keeping your right leg straight. Slowly bend your left knee until you can feel the stretch in your right hip. Make sure your left knee doesn't go over your left foot. Hold the stretch for 10-15 seconds, and then stretch your other leg. Repeat this stretch three times.
With the long leg extension used in bowling, the groin area is particularly susceptible to strain. To make sure this area is properly stretched, sit on the floor, and put the soles of your feet together.
Hold your toes, and slowly lean forward with your upper body, bending from your hips. Depending on how flexible you are, you may need to bring your heels closer in to your seat, or move your knees closer to the floor, in order to get a good stretch. Hold this position for about 30 seconds.
If you want to further the stretch by isolating each side of your groin, gently push down one knee as you lean forward.
Of course, before embarking on any new physical activity, check with your doctor to make sure you are healthy enough for exercise.Â