Not all bowlers share the same soreness during or after competition. But one thing all of us indeed share is the technique of a strong release to remain competitive. We have yet to focus on the muscles that are responsible for this quick motion and that’s a bit surprising. The reason being that overall body fitness and larger muscle groups should be the main focus when beginning a workout regimen. However, the more advanced you become, the more you can tailor your workout to your specific wants and needs. Ergo, let’s assume you’ve been more active and seek prevention of wrist injuries or even strengthening exercises for your forearm to pack a powerful release. Here are some exercises and stretches you can try:
• Flexion and extension stretch: With your palm facing up, pull your fingers toward you (flexion) with the opposite hand and hold for 30 seconds. Likewise, push your fingers away from you (extension) with the opposite hand and hold for 30 seconds.
• Flexion and extension curls: Much like the stretches, hold a lighter weight in your hand like and perform the same motions, 2 sets of 10-12 repetitions.
• Hammer curls: While holding the weights in your hands, turn your hands toward each other. Then make the motion of using a hammer (thumb away and then back towards you), 2 sets of 10-12 repetitions.