Bowling may not look like a physically strenuous game – it’s often seen as a game for the oldies – but looks can be deceiving. The repeated lifting, handling and releasing of a 15-pound ball during the course of a game can take a toll on the body, especially on the shoulders, arms and hands. Being relatively fit before taking on the sport is then a must and here are the exercises recommended by experienced bowlers.
Bowling for a few hours on the amateur level demands stamina so you can just imagine the demands placed on professional bowlers during a days-long tournament. Regular cardio exercise, which has been proven to decrease fatigue by up to 65 percent, is then a must for bowlers who want to take their game to the next level.
Low-impact cardio exercises are best for bowlers. These include power walking, swimming, and rowing as well as cycling on a stationary bike. Exercise for 20 minutes a day, three days a week for starters and increase or decrease the intensity as needed.
Flexibility isn’t just about body contortions like the movements performed by Pilates and yoga instructors. For bowlers, it’s about decreasing the risk of strains and sprains caused by stiff muscles and joints. The more flexible your body, the more efficient your approach and release can be, too.
Certain flexibility exercises have more impact on a bowler’s performance than others. Indeed, bowlers should focus on their wrists, arms and shoulders as well as the upper back and upper legs when choosing flexibility exercises. The best ones include:
- Overhead stretches
- Cross stretches
- Wrist flexion and extension
You should ideally perform flexibility exercises three days a week, as well as directly before your game. You will even find a bowling buddy at Main Event who realizes the importance of stretching before a game, just as you do.
The best bowlers have a strength training program, too, for good reasons. The right strength exercises can tone the right muscles that, in turn, will be crucial in getting a good grip on the ball, assuming the correct body position, and executing the throw with accuracy.
There’s no need to build a bodybuilder’s body because it isn’t required in bowling. You can ask a personal trainer to make a personalized workout program that will develop your muscles in all the right places. Your exercises will likely include squats, pushups, sit-ups, and dumbbell curls, usually performed three days a week.
Bowling should be fun, whether you play it on the amateur or professional level. Among the best ways to decrease your risk of injury is to exercise so be sure to add it to your daily schedule.