Take Down Pins and Pounds
There are a few basics every bowler should know before approaching the foul line.
Bend before you bowl. Stretching is as important before you begin bowling as it is for any other physical activity. Be sure to stretch the major muscle groups as a routine warm-up right before bowling.
Because bowling affects your shoulders, back, elbows and wrists, consider exercises such as circling your arms and wrists, jogging in place and stretching your hamstrings before you roll out that first ball.
Find the right fit. Bowling alleys offer balls in various weights and sizes. Feeling a strain in your shoulder or arm while bowling is often an indication that the ball you're using is too heavy. If you are new to bowling or haven't hit the lanes in awhile, start with a lightweight ball.
You should be able to grip the ball comfortably. Properly-sized finger holes will prevent you from squeezing the ball and putting a lot of stress on your hand. If it feels as though the ball is giving you blisters, you likely have a poor fit.
Don't be afraid to ask the bowling center's staff for help when it comes to finding the right ball. If you purchase a bowling ball, do so from a reputable shop. Ball fitting is both a science and an art, and a good pro shop should be up to the challenge.
Notice your needs. Bowling by yourself offers a better workout than bowling with others because you don't need to sit out between frames. When bowling alone, however, be sure to take a break if you extend yourself beyond your normal level of physical activity.
It's important to drink plenty of water when participating in any sport…and bowling is no exception.
If you injure yourself or experience severe pain while bowling, stop immediately and address the injury. Don't bowl through the pain, hoping it will go away.