Back of Thigh Stretch. Sit on the edge of a chair, straighten one leg, and reach towards it until you feel a stretch. Hold for 10 seconds and repeat 5 times for each leg.
• Calf Stretch. Stand facing a wall with hands on it for balance. Place one leg behind you and the other in front, feet pointing forward. Bend the front knee until you feel a stretch in the back leg’s calf. Hold for 10 seconds and repeat 10 times for each leg.
Seated Torso Rotations: Sit tall in a chair with arms crossed and gently rotate from side to side. This builds the spinal mobility needed for a smooth release of the bowl.
Shoulder Rotations with Resistance Bands: Use resistance bands to improve shoulder stability and reduce strain.
Strength & Balance Exercises
Step and Reach: Mimic the bowling stride by stepping forward with one leg and reaching with both arms as if delivering the bowl. Return to start and repeat 10 times for each leg.
Standing Balance Hold/Single-Leg Balance Drills: Practice holding a one-leg stance to improve stability and reduce the risk of falls.
Wall Squats: Lean against a wall and slide into a shallow squat, holding for 10 – 20 seconds. This strengthens the legs for a stable stance.
Static Lunges: Stand side-on to a wall for support. Step forward with one leg and lower your body by bending both knees, keeping your back upright. Aim to get lower as you gain strength and flexibility.
Resistance Band Rows: This exercise builds upper back and arm strength, which helps with a controlled and powerful release.
Bicep Curls & Farmer’s Carry: Use light weights (or a 1 liter bottle) for bicep curls and the farmer’s carry (walking with a weight in one hand) to build arm and core strength and improve balance
Grip Strength Training: Use hand grippers to improve hand and wrist control, which is essential for a good grip on the bowl.
Important Safety Tips:
Wear footwear with non-slip surface to prevent falls.
Stop any exercise immediately if it causes pain and consult a physiotherapist.
Take regular rests during exercises if you feel tired.
Use special equipment like the bowls lifter if bending down is difficult. Or the bowls launcher if stepping out is an issue.