As many bowlers know, bowling encompasses all the major muscle groups including the hamstrings, quadriceps, rotator cuff complex, gluteus (buttocks), deltoids, and muscles of the upper extremity with those affecting grip and finger strength. Often, injuries involve fingers, wrists, elbow and shoulder.

Minimizing the probability of a hand injury occurs when proper stretching is performed before bowling. Here are a few ideas to get your blood flowing:

Wrist Flexes

Flex your wrists by holding one arm out with the palm facing toward the ground. Bend your wrist so that your fingers and palm face down. Grab your fingers with the other hand and pull them toward your body. Hold for several seconds then change arms and repeat. Extend your arm in the same way, then bend your wrist so that your fingers and palm face upward. Grasp your fingers with the other hand and pull them toward your body, then change arms and repeat.

Practice Swings

Pick your bowling ball up and swing it backward and forward several times. After several swings, let your thumb release from the hole while your fingers remain in. Catch this mini release with your other hand so that you don't strain your fingers. You can also place the ball on a table and twist it around while you have your thumb and fingers in the grips. This helps get your hands comfortable in the bowling position.

Hooked Finger Pull

Bring your hands together in front of your chest and interlink your fingers together so that your elbows are pointing in opposite directions. Pull outward for 10 seconds and keep your fingers tightly gripped together. Repeat several times. You can increase the hold time to around 20 seconds. This stretches the ligaments in your fingers that will be gripping the ball and gets the blood flowing through your hands.