These must be done wearing the Serola SI Belt or they will cause re-injury to the sacroiliac ligaments
DOUBLE BANDS ARE AT TOP OF DOOR
1) Lower Trapezius
Kneel on ground about 3 feet from door. Reach up to grab bands.
Pull both bands down and back – you should also feel abs tighten.
Slowly release until your arms are stretched out.
2) Triceps
Kneel on floor (or stand with feet shoulder width apart) forearms parallel to floor, and hips tucked
With palms down, pull both bands toward floor
Slowly release until forearms are parallel to floor
3) Stomach Crunch
Stand same as above but with arms outstretched and palms down
Keeping elbows straight, bend at waist only and pull down on bands,
concentrating on stomach muscles
SINGLE BAND IN MIDDLE OF DOOR
External Arm Rotators
Stand with one side towards door & opposite forearm parallel to floor
Tuck elbow of opposite arm into side and keep it there during entire exercise
Pull band away from door, using arm and back muscles
SWITCH SIDES
DOUBLE BAND AT BOTTOM OF DOOR
1) Hamstrings – do not wear shoes
Sit on chair, facing door, with bands around both ankles
Maintain an erect posture
Pull backwards with both legs together and/or one leg at a time
- you could alternate doing single and double legs
2) Anterior Lower Leg– wear shoes
Use light resistance – it is easy to overdo this one
Lie on floor, feet towards door, with bands around feet near toes
Pull backwards with both feet at toes – you could alternate as above
SINGLE BAND AT BOTTOM OF DOOR
1) Inner Leg – wear shoes
Stand erect with one side toward door and grab something next to
your body with your opposite hand to stabilize yourself
Put band, without handles, around foot (near ankle) closest to door
Pull band so that feet come together and you are standing tall - posture is very important on this exercise
Release slowly so that leg is stretched when relaxed
2) Internal Rotators – wear shoes
A) Sit on chair with one side about a foot away from door. Wrap band around foot. Keep upper thigh parallel to floor and rotate foot away from door.
B) Lie on floor with one side of body close to wall and door. Wrap band around foot and rotate foot away from door, keeping heel on floor. SWITCH SIDES
FLOOR EXERCISES WITHOUT BANDS
1) Buttocks
Get on fours (knees and hands)
Keep back straight and as little motion in body as possible
Lift right heel up and back but do not allow heel to go higher than buttocks. SWITCH SIDES
2) Abdominals
Lie on floor with feet on floor. Do crunches by raising pelvis into posterior tilt and lifting head off floor (keep eyes toward ceiling). This exercises both the upper and lower abs. Do not twist. Add a comment
Injuries have become all too common in bowling and many other sports for that matter as of late. One injury in particular is on the rise and has caught my attention is elbow injuries. It only makes sense though that this would be common, especially with the amount of torque some of us try to put on the ball when they throw it. Elbow Injuries are unfortunate and can put you out of the season thus leaving your team short-handed and robbing yourself from enjoying the long fall season which is now upon us. What can you do to avoid this? Well, unfortunately most would just say put some ice on it and suck it up. I do not share this thought process and dare to think outside of the box. My suggestion is an Elbow Brace. With what knowledge I have and what research I have done, it seems to be the most realistic and logical answer for more than one reason too. Wearing an elbow brace can not only reduce the pain you have, but prevent an injury from ever occurring in the first place! I have been bowling since I was 4 years old and just due to my stubbornness, I have never worn one until now and have been lucky enough to avoid serious elbow injuries. But, why take a chance? I plan on wearing one from this day forward and here is why.
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