Avoiding Bowling Injuries

Did you know that it is possible to burn 30-50 calories in one game of bowling, and up to 170 calories in one hour?

Much like other sports, bowlers need to do everything they can to keep their body in shape. It is important that they warm up before beginning a game, and they should also be staying in shape off the lanes.

A bowler uses six important muscle groups in their game: forearms, shoulders, back, torso, hips and legs. They can also be injured because of repetitive strains on their arms, wrists, and knees. In order to prevent injury and keep your muscles strong, you should exercise these muscle groups at least two or three times a week.

Before bowling, you should do some short aerobic exercise, such as a run or walk around the block, to increase your heart rate. Once you have recovered from that, the next phase is doing a series of 10-20 second stretches. Here is what you should touch base on:

  • One neck stretch
  • Two shoulder stretches
  • Side stretch
  • Hip flexors/hamstring stretches
  • Quadriceps stretch
  • Forearm Extenders and Flexors Stretches
  • Groin stretch
  • Lower back stretch
  • Triceps stretch
  • Deep breathing and relaxation held for counts of six
  • It is recommended that you hold each stretch for a count of eight to reap the maximum benefits.

Although many people think bowlers do not experience the same level of fatigue as high impact athletes, this is not the case. Bowlers still need to do aerobic exercises to prolong their maximum level of performance. These workouts are easy to do because they require little technique and there are many different activities to choose from. Additionally, the equipment that you use in the game are also a factor that contributes for your chance of getting injured. This is why it is advisable to choose the right ball.  You have to make sure that this bowling ball works best on medium to heavy oil lanes.

While doing aerobics, you should choose the activity that you think you would most enjoy. You should start exercising for 15 minutes each day you work out, and then increase in five minute periods once you get comfortable with each duration and intensity level. Duration is how long you are exercising and intensity is the level you put into each workout; for example, walking or jogging at a certain pace.

Some examples of aerobic exercise include:

  • Swimming
  • Treadmills
  • Running
  • Power walking
  • Jogging
  • Roller blading
  • Bicycling

Since bowling requires 3.5 percent more energy than other normal daily activity, it is important to keep up a high level of fitness. A lack of exercise equals earlier symptoms of fatigue and decreasing levels of performance. The recommended level of aerobic exercise is 30 minutes at least three times a week. Aerobics may only play a minor role in bowling performance, but the exercises are still beneficial to your overall health,

Many people do not consider bowling a real sport and think those athletes do not need to work out as much. However, bowlers still face the risk for injury and not being able to do their best if they don’t stay healthy. If you are a bowler, it is not too late to get started on these exercises and improve your physical fitness.

About Oblena

Janica Oblena is the writer of ‘Midnight Secrets’. She is a graduate of Harvard University with a degree in Journalism. She is currently the senior editor of Leapyearfilm.net
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