Stretching Before & After Bowling

Stretching is essential for bowling success, but do you know which stretches to do when? In this premium video lesson, Leah Zahner, Certified Personal Trainer (NASM), explains the differences between static stretching and dynamic stretching and when to use each.

Dynamic Stretching

A movement-based type of stretching, dynamic stretching, uses the muscles themselves to bring about the stretch. These stretches are best used as a warm-up before bowling.

A good way to stretch your hamstring is with a leg swing stretch. It’s a common dynamic stretch used to ease your body into more rigorous motion. Start with your feet hip width apart and parallel. Leave room in front and behind you to swing your leg.

Then lift the leg you’re stretching up and swing it back and forth. If you find it difficult to keep your balance while swinging, position yourself near a wall and rest your opposite hand on it. You’ll feel the stretch primarily on the back of your leg as you swing forward and a bonus stretch in your hip flexors.

Static Stretching

Holding a stretch in a single position for up to 45 seconds is static stretching. These stretches are best used for a cool-down after bowling. The toe-touch from a standing position is a good example of a static stretch. Start with your feet shoulder width apart.

Reach your hands down towards the floor with your back acting as a hinge until you reach your toes. Hold at the deepest point of your stretch for 15 – 20 seconds and you’ll feel your hamstring loosen up almost immediately.

For more bowling exercises, check out “Seated Hamstring Stretch” and “Lower Body Rolling Exercise” to help increase range of motion and balance.