This past week, I woke up with yet another one of those "little mysterious pains" that seem to be occurring more frequently as the years pass. Well, it jogged my memory that in my USBC Bronze Coaching Certification class, we covered a subject called "micro trauma."

In the sport of bowling, it tends to build up in your joints or muscles, primarily the areas of your shoulders, elbows, wrists, and hands. Micro Trauma is, simply stated, "an injury caused as the result of strain on parts of the body built up over a period of time."

In addition to regularly recommended walking or jogging sessions throughout the week, doing stretching exercises will go a long way towards relaxing your body before you throw your first ball. As in any sport, flexibility, relaxation, and fluidity are keys to optimum performance.

Note: Before attempting or beginning any new exercise or warm-up program, please be sure to consult with a qualified physician.

The "Choc-list" for Warm-up Exercises, Part 1 of 3, is as follows (adjust them to your own; however, 3 sets of 5 repetitions (1,001; 1,002; … 1,005) for each exercise is recommended):

1) Quadriceps (thigh muscle) - grasping the back of a chair or bracing yourself against a wall with your left hand, reach back with your right hand, grasp your left foot by the toe and stretch it back to your right buttock. Repeat with your right quadriceps.

2) Triceps (muscles along the back of the arms that straighten the elbow) - raise your left hand (as if you were volunteering to answer a question), bend your arm at the elbow as if you were placing your palm on your spine, and grasp your elbow with your right hand. Pull your elbow gently backwards. Repeat with your right triceps.

3) Forearm extensions - point your left hand straight out ahead of you with palms down. Bend only at your wrist so your fingers are pointing downward. Place your right palm over the back of your left hand and pull gently toward your body. Repeat with your right hand.

4) Forearm contractions - point your left hand straight out ahead of you with palms facing outward (as if you were signaling someone to stop). Grasp your fingers with your right palm and pull towards your body gently. Repeat with the right hand.

A Hui Hou! (See You Again!)