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, along with muscles affecting grip and finger strength. Injuries often involve fingers, wrists, elbows and shoulders.

Minimizing the probability of a hand injury occurs when proper stretching is performed before bowling along with some strength building exercises. 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 carefully 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.

Braces and Support

Be sure to know the signs of any injuries such as a sprained wrist or fingers. You may want these injuries to heal completely before jumping back into the game. If you have any chronic hand, elbow, or shoulder problems, you can still enjoy bowling.

Always check with your doctor if you have recurring pain or arthritis before starting a new sport. Additionally, it would be a good idea to invest in braces for additional support. While wearing a brace, a part of your body is restricted from certain movements that could cause pain or harm. The extra support provided will also reduce chances of injury. This is a great idea for any seniors who are avid bowlers.

Bowling is a great sport for the young and old, and by comparison to other sports, your chances of injuring yourself is small. You should still take the proper steps to ensure that your bowling outing will be fun and safe. After all, the last thing you want is to have to miss a game of bowling!