A group of 18 muscles make up the forearm. The connection between the forearm and wrist is what makes wrist movements possible. If you’ve had wrist problems in the past or experience stiffness and discomfort after you bowl, these exercises are a great way to help recover quickly.
In this premium video, Leah Zahner, Certified Personal Trainer (NASM), demonstrates adding an elastic band to your wrist exercises that focus on increasing strength and flexibility leading to more range of motion.
Using your hand or a pole, wrap the elastic band around it one time.
Slide your working hand through so that your palms are facing each other. Then tuck your elbow in close to your sides.
With the supporting hand or pole staying in place, flex your wrist backwards. Hold for a brief pause and return to the starting position.
Make sure you control the elastic band in both directions and after 10 reps in each hand it’s time to move onto the next wrist exercise.
Point the palm of the wrist you are exercising up towards the ceiling and work a side-to-side motion.
This exercise is more difficult than the first and you’ll notice your range of motion is limited in comparison. Once again, do 10 reps in each hand before moving on.
We’ll now ditch the elastic band for a cool down static stretch. Take your hand and extend it forward. Use your other hand to pull back on your fingertips. The opposite hand provides resistance. Hold it for a few breaths and then release.
Now take the same wrist and point your fingers down to the floor and pull your finger tips back with your opposite hand. The opposite hand provides resistance.
These static stretches stretch out the muscles you’ve strengthened in the earlier exercises. Doing these in combination with one another and you will increase your range of motion.
Check out “Before You Bowl: Wrist Strengthening Exercises” and ”Wrist Pronation and Supination Exercises” for more great ways to improve your bowling performance.