Bowling may seem like a game for seniors and sissies. Players, after all, just throw a heavy ball at the pins and pray that every single one of these pins fall down. But it’s far from the truth as bowling is a serious sport that exacts its share of injuries from the ankles to the hands!
The most common injuries among bowlers occur in the hand from the fingers to the wrists. This isn’t surprising as the hands are the most commonly used part of your body when you’re bowling. Fortunately, there are exercises and equipment that you can use to reduce your risk of hand injuries.
Exercises for Your Hands
Of course, you should always perform whole body warm-up exercises before making your first delivery. You should also perform a few exercises to strengthen your hands, which can be done on your own free time. You will find that these exercises contribute to your improved performance at a Stars & Strikes tournament.
First, perform wrist flexes.
- Hold one arm out with your palm facing toward the ground.
- Bend your wrist so your fingers point toward the ground.
- Grab your fingers using your other hand and gently pull them toward your body; hold for 5 seconds.
- Bend your wrist so your fingers point toward the sky.
- Grab your fingers using your other hand and gently pull them toward your body; hold for 5 seconds.
- Change arms and repeat.
Second, perform the hooked finger pull.
- Extend your arms in front of your chest.
- Interlink your fingers and twist your hands. Your elbows should then be pointing in opposite directions.
- Pull outward and keep your fingers tightly gripped together. Hold it for 10 seconds but you can increase the duration for up to 20 seconds.
This exercise will stretch the ligaments in your fingers. You can then get a stronger grip on the ball.
Equipment for Support
The bowling ball can be heavy even for the most experienced bowler. While the abovementioned exercises can strengthen your hands, fingers and wrists, you will likely still need the right equipment to support your hands. Coaches, in fact, strongly suggest it for players who have issues with their delivery due to weak wrist, finger and hand strength.
The wrist brace is a popular hand support for bowlers because it provides support for the wrist yet still allows it full range of movement. You can buy it from sporting goods store – just be sure to choose one that fits your hand well.
With a combination of exercises and equipment, as well as practice, you are well on your way to success!