Prevent Injuries and Improve Accuracy with these Wrist Exercises in Bowling

Do you know what’s the best way to minimize the risk of wrist injuries in bowling? Like any sport that requires physical activities, it is wise to perform some warm-ups. Because warm-ups can increase your heart rate, you get more blood flow with oxygen reaching your muscles. Wrist exercises for bowling help you to ready your wrist for upcoming intense wrist movements.

These wrist exercises act like primers as they activate the connections between your muscles and nerve, refining your wrist movements’ efficiency. So if you would like to have no pain in your wrist after bowling, better do these exercises before you bowl. So read on, folks!

Which wrist exercises you should do for Bowling?

Carrying a 15 or 16 pounds bowling ball is no joke. Not only it requires ability, but also strength to carry the entire weight, swing it backward, let it fall into the downswing, and then release it safely on the lane. So a lot of the movements are involved with your hands and wrists. The more strength you have in your forearm and wrist, the better you can deliver the ball consistently. This is why performing a few wrist exercises will open the door for finer bowling.

So, to prep and empower your wrist for bowling which exercises should you do? You can’t just move your wrist any way you want and expect your wrist to move just fine. You have to make your wrist exercises as effective as possible. And here’s how you can do it—

Farmer’s Walk

Yes, you can do the good old Farmer’s Walk as part of your wrist warm-up exercise for bowling. And doing that is actually pretty simple. All you gotta do is pick up a set of dumbbells and walk while holding them in your hands. You can do it at your home (if you have a set of dumbbells) or at the gym. Walk holding the dumbbells for as long as you can before you put them down.

If you start with a lightweight dumbbell at the beginning, consider increasing the weight gradually. When you change to a heavier set of dumbbells try to walk further. This will boost the difficulty level, and as an outcome, you will have stronger wrist and forearm muscles. If you have a big game, you can do this exercise before the match. Don’t use dumbbells that are too heavy. The best weight of the dumbbells should be equal to the weight of your bowling ball.

Deadlift

Now, hold on, mates! I am not here to suggest deadlifting a 200+ pounds barbell or doing it like a pro. You can go as low as 50 lbs barbell if you want. To not injure your wrist while bowling, you should use your wrist to get some deadlifting done. This will surely prepare your wrist for the upcoming bowling match/session. The most beneficial factor of deadlifting is that they truly strengthen your grip. So how do you do it effectively? Pick up a weighted barbell from the ground and stand up slowly. Make sure your lower back is tucked in. The barbell should be just above the knees. Throughout the lift, remember to tension in your body. 

Wrist Curls

A big number of bowlers prefer this particular exercise over others. I see gym-goers doing this exercise all the time. So let’s come to the point. How do you do wrist curls? Grab a lightweight dumbbell and flex your wrist up while your forearm is horizontal. Then gently let it back down. Keep an eye on your form. No need to do it super fast. You can gradually move to a heavier-weight dumbbell. But make the transition slowly. Instead of typical wrist curls, you can perform reverse wrist curls too. You have to follow the same way, just do it with your palms facing toward the ground.

Wrist Rotations

If you have no time to do any of these exercises and want to do something basic, you can stretch your wrist with rotations. And how the Wrist Rotations are done? You can do it sitting, but I would recommend doing it while you are on your feet. Now, stretch out your arm in front of you. Point the fingers down very carefully and you will feel a stretch.

After that, use your other hand to pull your raised hand toward your body. Friends do this very gently. Don’t put too much pressure. Don’t hold this position for too long, 3 to 5 seconds should do the trick. Now, after you have done this with your finger pointing downward, do it with your fingers pointed toward the ceiling. Now, do you feel the stretch? Okay, now pull the raised fingers gently with your other hand live before and hold it only for 3-5 seconds. Do this three times on each hand.

Why does my wrist hurt when bowling?

Let’s say, you have never run a marathon in your life. Then all of a sudden you decide to run one. Now, there are two things that can happen— after just a few miles, you will fall on the ground or, even if you manage to run the marathon to the end, your legs will fall asleep once you stop running. This is why prior training is inevitable when you run a marathon. 

Just like this example above, when you suddenly bowl carrying a 16 lbs weight in your hand, you put yourself at a high risk of injury. When you bowl out of nowhere with no wrist activity beforehand, your wrist gets sore, you pull your muscles, and the veins in your wrist suddenly encounter stretches. If you suddenly feel pain in your hand after bowling, you have probably sprained or inflamed your wrist tendons. If the irritation in your wrist tendons gets too bad due to repetitive wrist motion, you might come across RSI, wrist tendonitis, etc. So when you bowl without prepping your wrist for the activities, your wrist hurts.

Wrong wrist position can also hurt your wrist. So make sure you make position your wrist perfectly.

Conclusion

If you have not done a certain physical movement for a while (or never in your life) and suddenly start to do it, your body won’t be happy about it. It will backfire, and you will end up with soreness, pain, or injuries. Since bowling contains a lot of wrist movements, it is inevitable to do some exercises to get yourself ready. So do these abovementioned exercises to keep your wrist active and ready for bowling. If you have a tournament or league-game coming, get ready for the big day! Good luck, my fellow bowlers! See you soon!