Warm-Up Exercises

A proper lawn bowls warm-up prevents injury and improves performance by activating key muscle groups used in delivery. Focus on dynamic stretches, including shoulder circles, torso twists, leg swings, and hip mobilization. Spend 5–10 minutes walking gently, followed by specific stretches for the back, hamstrings, and calves.

Key Warm-Up Exercises

Shoulder & Arm Mobility: Perform large forward and backward arm circles (10 each) to loosen shoulders.

Torso Rotations: With feet hip-width apart and hands on hips, gently twist the upper body side-to-side.

Hip and Leg Swings: Hold a fence or bench for support and swing one leg forward and backward 10 times, then side-to-side 10 times.

Calf & Hamstring Stretches: Lean against a wall to stretch calf muscles, then gently stretch hamstrings by placing one heel forward and bending the opposite knee.

Important Tip

Avoid Cold Start: Never step onto the mat with cold muscles. A short walk before stretching helps raise body temperature.

See the video below: