Hamstring Stretch with a Box, Door or Wall
Leah ZahnerDescription
Hamstring flexibility is important in the sport of bowling. You’ll definitely feel pressure in your hamstrings throughout the approach, especially in your pivot step and finish position.
This exercise will help increase flexibility in your hamstrings, helping increase balance and avoid injury.
Step 1
Find a box, doorway or a wall to begin the exercise.
Step 2
Begin by placing your hips as close to the box, doorway, or wall as possible. Then lay flat on your back.
Step 3
Take the leg you are going to stretch and let it rest on the box, doorway or wall.
If this is too difficult, you can modify this by scooting your hips back away from the box, doorway or wall.
Step 4
Extend your free leg forward keeping it as straight as possible. Next, lift it up and try to get it back past the leg that is resting on the box, doorway or wall. Then lower it back down.
You will feel this stretch in both legs. As you lift and lower, you should feel an extra stretch on the leg that is being supported.
If you are doing the modified version of this detailed above and you feel comfortable after a few reps, try to scoot your hips closer to the box, doorway or wall. This will maximize the results of the stretch.
Try to do 15 reps of this exercise on each leg.
There are a number of hamstring exercises for warming up and cooling down. Adding these exercises into your exercise routine will help get you through the rigors of bowling multiple games a day, several times a week.
Check out more bowling exercises that will improve your physical game from National Bowling Academy.
Hamstring flexibility is very important, not just for squat and lunge technique but also for bowling technique. There are a number of hamstring stretches that you can do to warm up and to cool down. This is a particularly nice one for a little bit of active stretching and you can do this either with a box supported with a weight so it stays in place or if you're at home, you can simply find a doorway or a wall that has an opening through it to drop a leg through. I'll show you how you'll get started. You'll lay as close to your hips with the wall or the box that you're using as possible and then take the leg that you're going to stretch and extend it to let it rest on the box or the wall. You wanna stay as close as possible but if you need to make this a little less intense, you can shift your hips back in a way to start. Your free leg is going to extend forward. Try to keep this leg as straight as possible and lift it up. Try to get it past the leg that is resting on the wall or the box and lower back down. You will feel a stretch in both legs but you wanna try to feel as you lift and lower a little bit of an extra stretch on the leg that's being supported. When you feel ready, you can always scoot a little closer letting your stretching leg get a little bit higher, more extended as you continue to work. Do about 15 reps of this feeling a deeper stretch each and every repetition and then make sure to switch sides.
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