Richmond 40 Bowl | Richmond, IN

Stay on Top of Your Game with These Bowling Warm Ups

Woman stretching arms towards sky

Bowling isn’t the most strenuous sport, so many folks assume that they don’t need to warm up before hitting the lanes. But really, just like any other physical activity, you should always warm up before bowling to avoid injury and give yourself the best chance to play at your full potential. Keep reading to learn how to warm up for bowling, and put those bowling warm ups into action at Richmond 40 Bowl. 

Why Should You Warm Up Before Bowling?

Warm ups are common in all sports, and for good reason—they literally warm up your muscles, tendons, and joints! According to the Mayo Clinic, warm up exercises can improve your performance and reduce your risk of injury. The benefits of warming up include: 

  • Increased muscle temperature – As your muscles warm up, oxygen flow is increased, and that in turn allows the muscles to contract and release more smoothly. 
  • Improved elasticity – Warm muscles have higher muscle elasticity, making them more resilient and less prone to strains or sprains. 
  • Greater flexibility – Stretching is a great way to end your warm up routine, and if you do it consistently over time, it can increase your flexibility. The more flexible you are, the better you’ll perform in any type of physical activity. 

Bowling Warm Up Exercises

Warm Up Your Legs

Warm up your legs and get your blood pumping with these exercises: 

  • Jogging
  • Jumping jacks
  • Lunges
  • Squats
  • Leg swings

Warm Up Your Arms and Upper Body

Warming up your arms is key when it comes to bowling; after all, it’s all in the swing! Try these arm stretches for bowling: 

  • Overhead arm stretches – Lace your fingers together and raise your hands over your head. Then, rotate your hands to be palms up as you extend your arms up and back. 
  • Cross-body arm stretches – Cross one arm across your chest, straightened. Use your other hand to gently hold your upper arm against your chest, increasing the stretch slightly. 
  • Lat stretches – Kneel on the floor and sit back on your heels. Lean forward and put one forearm on the floor, then lean onto that arm and fully extend the opposite arm, all the way to the tips of your fingers. Hold for several seconds and then alternate sides. 
  • Trapezius stretch – Lean your head to one side, until you feel the stretch across your neck and shoulder. Alternate sides, holding for a few seconds with each. 

Warm Up Your Hands and Wrists

Injuring your hands or wrists is a sure way to land your bowling performance in the gutter. Limber them up with some gentle hand and wrist stretches like these: 

  • Prayer hands
  • Arm extensions
  • Fist curls
  • Thumb stretches

Once you’re all limbered up and ready, you can channel your inner bowling pro! Check out our open bowling schedule to plan your visit.