Leg Stretches

For lawn bowls, the legs are an extremely important part to keep strong and to stretch before and after games.  It’s the foundation of your game and can have a serious impact on your delivery.

Front and Side Leg Swing

For a front swing, while standing (and using a wall/chair/etc. to balance) swing your right leg in a pendulum motion from front to back like you are kicking a ball.  Do this in an alternating forward and backward motion and keep it a constant swing for 20 seconds.  Do not try to kick too high in either direction, just enough that you can feel the stretch.  This will get your hips and hamstrings all warmed up.  Alternate each leg and repeat for each leg (two 20 second swings for each leg in total).

Forward to back leg swing
Forward to back leg swing

 

 

 

 

 

 

 

For the side swing, while standing (and using a wall/chair/etc. to balance) swing your right leg in front of your left leg in a sideways pendulum motion (like a sweeping motion in front – side to side).  Like the front swing, don’t swing too far or high in either direction, only enough to get a nice stretch.  Do this for each leg twice.

Side to Side leg swing

Side to Side leg swing

 

 

Calf Stretch

A very simple and well-known calf exercise that will help stretch the muscles in your calf, most importantly the hamstring.  To perform this stretch , stand a small distance (a little more than one large step) from a solid support (like a wall) and lean on it with your hands and your arms outstretched in front of you.  Step forward towards the support having the front leg bent and leaving the other leg straight, behind you. Slowly lean forward towards your support until you feel a stretch in the calf of your straight leg. Be sure to keep the heel of the foot on the straight leg on the ground and your toes pointed straight ahead . Do not push or lean too far, keep it a nice easy stretch. Do not bounce or move around.  Hold a stretch for 20 seconds, then switch legs.  Stretch both legs twice using this exercise.

Standing Calf Stretch
Standing Calf Stretch

 

 

 

 

 

 

 

 

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