Exercises for Back Pain – Bowlers

Exercises for Back Pain – Bowlers


– Do you go bowling, and
are you getting back pain? (upbeat music) Today we’re going to demonstrate some exercises to help
improve the mobility or movement through the lower back and also to help to strengthen through your core muscles to stabilize if you’re getting pain when you bowl. So first thing’s first
is I’m gonna show you a back extension or arching back exercise. So lie on your front, put your hands underneath your shoulders, and just push up and arch your back. Okay, and then back down. So just push up and arch your back. So this one, what’d I’d say is do five a couple of times a day, and then last one, hold for 30 seconds. So it’s a good stretch at
the end of the movement. So I find a lot of people that bowl complain of pain around
and across the lower back, a lot of the time due to
that repetitive bending down when you’re actually bowling but also then to pick the balls up. So this is a good exercise to do to counteract from that bending position. The next exercise I’m going to
show you is a muscle exercise to try and strengthen
around your core muscles. So the deep tummy muscles that support and stabilize around the back. So this is known as a half plank. So come onto your forearms
and then up onto your knees, and we hold this position for 30 seconds. Okay. And then where you should feel that is through your core muscles, your deep tummy muscles around the front. You shouldn’t feel that around the back. If you’re feeling it around
the back, then start lower. Maybe do 10 seconds or 20 seconds. Build up to the 30 seconds, and do that a couple of times,
a couple of times a day. And finally, I’m going to show you now another exercise for your core muscles but also your glutes and your
back extensor muscles too. So this is on all fours, and then what we do is reach
out opposite arm and leg. So reaching out opposite arm and leg. Here, and I’ll just show
you on the other side. Okay, and what we do with that one, we hold it for 10 seconds on each side and do 10 a couple of times a day.

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