Bowling
Bowling may be looked upon as a gentle sport, but the muscles are placed under strain, especially in 10 pin bowling where the weighted bowl, places extra pressure on the arms, wrist and knee in particular.
Time should be given to enable you to warm up efficiently, starting with all of the mobility exercises, paying particular attention to your playing arm.
You may feel embarrassed doing an aerobic style warm-up, so aim to perform at least 5 minutes of brisk walking whilst simulating swimming actions with the arms, such as breast stroke and back stroke. Follow this by performing alternate leg lunges, taking the foot to the front side and rear 6 times each leg in slow large movements.
Use all the static warm-up stretches, then move on to these sport specific stretches.
Prior to bowling your first bowl, simulate the movement (without a bowl) on your alley to help enable you to get correct foot and hand alignment. Tremendous pressure is placed on your bowling hand and elbow, so investment in proper equipment such as wrist supports and gloves is well recommended.
Bowling is often a very sociable game, however before you leave, aim to spend time stretching the muscles you have just worked, paying particular attention to those of the forearm and quadriceps.