If you are not incorporating some warm up exercises into your pre-bowling routine, "micro-trauma" straining can and will occur over time. These will build up and eventually may cause injuries to the shoulder, elbow, wrist, and hands.

In two previous articles, I outlined eight stretch routines to help you. We will finish off today with a few more. Do not, however, limit yourself to only those that I've mentioned. If you find more, and want to do so, add them to the list. Remember, though, to take things easy, don't ever force anything, and never overdo it. Your overall program should include a morning session and an evening session as well as the pre-bowling stretch.

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

Stretching exercises are done to eliminate stress, tension, and tightness. It keeps your bowling muscles supple. You have to be the judge of how much and when you need to stretch. Five minutes of simple stretches can do just as good as 20 minutes of strong, physical exercises.

With that in mind, here are three more routines added to my "Choc-List" for "Warm-up Exercises":

1) Knee/thigh stretch (Visualize the perfect ending position at the foul line after you have released the bowling ball) - start with your legs shoulder length apart, take a step forward with your left leg (or right leg). Your left knee is bent and your right leg is outstretched behind you with the ball of your foot touching the floor. Shift your weight forward slowly as far as you can go while maintaining perfect balance and hold the position for the 5 count. Shift your weight back and repeat for the 3 sets. Repeat with the alternate leg position.

2) Achilles stretch - (BE VERY CAREFUL WITH THIS ONE) Put both your palms against a wall (or a structure about waist high). Your left leg should be in back and your right leg should be in front. Your trailing foot should be flat on the floor. Stretch out your left leg while bending your right knee until you feel tension. Alternate leg positions.

3) Toe touch - cross your legs, with the right foot on the other side of the left foot. Bend your body forward at the waist and move your fingers as close as you can toward your toes. Repeat it with the left foot over the right foot.

A Hui Hou! (See You Again!)