It’s All In The Wrist – BowlFit Tips

Not all bowlers share the same soreness during or after competition. But one thing all of us indeed share is the technique of a strong release to remain competitive. We have yet to focus on the muscles that are responsible for this quick motion and that’s a bit surprising. The reason being that overall body fitness and larger muscle groups should be the main focus when beginning a workout regimen. However, the more advanced you become, the more you can tailor your workout to your specific wants and needs. Ergo, let’s assume you’ve been more active and seek prevention of wrist injuries or even strengthening exercises for your forearm to pack a powerful release. Here are some exercises and stretches you can try:

• Flexion and extension stretch: With your palm facing up, pull your fingers toward you (flexion) with the opposite hand and hold for 30 seconds. Likewise, push your fingers away from you (extension) with the opposite hand and hold for 30 seconds.
• Flexion and extension curls: Much like the stretches, hold a lighter weight in your hand like and perform the same motions, 2 sets of 10-12 repetitions.
• Hammer curls: While holding the weights in your hands, turn your hands toward each other. Then make the motion of using a hammer (thumb away and then back towards you), 2 sets of 10-12 repetitions.

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About Heather –

Heather D’Errico MS, CSCS, CFSC, LMT

Heather began BowlFit in 2013 with the hope to provide awareness to bowlers about how crucial training off the lanes truly is. She has been an avid bowler her entire life competing as a collegiate bowler for Robert Morris University, assistant coaching at the University of Central Missouri, and now head coaches at Roberts Wesleyan College in Rochester, NY.

She obtained a master’s degree in kinesiology with an emphasis on exercise science and interned with the head strength coach at UCM. She became a certified strength and conditioning specialist (CSCS) through NSCA shortly after graduation and began coaching athletes at Next Level Strength and Conditioning in Fairport, NY.

In October 2015 she received her certified functional strength coach certification and then went back to school in July 2016 for massage therapy. She is now a licensed massage therapist and runs a business called Restorative Bodywork in Rochester, NY that specializes in movement therapy and sports massage.

Heather has also been competing on the PWBA tour the last 3 seasons and continues to use her experiences as a competitive and professional bowler to create programs for bowlers. She enjoys the challenges of making programs specific to each bowler as every person needs to focus on different areas for their performance goals. With that said her training motto is “do no harm” and believes each program should most importantly make a bowler FEEL better and play with minimal injuries/pain.