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Strengthening to improve your lawn bowls

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    Improve Your Lawn Bowls Delivery Develop your strength, mobility and balance. This will help with your bowls delivery. Try to perform these exercises twice a week on non-consecutive days. See if you can do some other form of exercise during the week as well such as walking, swimming, cycling or gardening etc. This will help to improve your fitness and reduce the impact of fatigue on your game. Ideas for weighted objects include: a backpack/sturdy shopping bag and fill it up with books etc, tins of beans, water bottles.  Exercise 1:  Step and lunge  Aim for 8-10 repetitions, rest a minute or until you feel ready and repeat 3 lots in total  on both sides. Take support from a sturdy object if required. Step forward with 1 leg and bend both knees and try to keep your back upright. Start with a little bend and overtime try to go further down. Then push back with your front leg to return to your starting position. Perform on both ...
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Strength for the trails running & tramping

 
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Improve Your Lawn Bowls Delivery

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The aim of these exercises are to help your bowls delivery. To improve your strength and precision for the release of your bowl.  Try to perform them twice a week on non-consecutive days. See if you can complete these three exercises for 8 repetitions, rest a minute or until you feel ready and repeat 3 lots in total on both sides if can. If the muscles don't feel tired during and after then try to increase the weight. Go within your ability (See disclaimer below) Ideas for weighted objects include: a backpack and fill up with books etc, tins of beans, water bottles.  Exercise 1: Bend and push above head  Holding onto your weighted object, bend your elbow and then push the object above your head as you straighten your arm.  Slowly reverse the process as you lower your arm to the starting position.  Perform on both sides Exercise 2:  Sideways lean Standing tall (hold onto something for balance if required). Holding onto a weighted object, lean down to one sid...
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Golf mobility quicker than the kettle boiling

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The aim of these exercises are to improve and maintain your back's mobility which is integral for your swing. Deficits in motion can lead to your body compensating with outcomes potentially impacting your swing.  Try to make part of your routine a few times a week. Once you've practised this a few times, it should take you less time than the kettle boils in the morning.  *Prerequisite of these exercises is the ability to tolerate kneeling.  Exercise 1-  Cat cow Starting position:  On all 4s with hands under shoulders and knees below hips.  Movement:  As you breathe in slowly extend your head up and raise your bottom to the sky. Then transition into rounding your back and dropping your head as you breathe out. How many?:  P erform 5-10 of these slowly with your breath.  Exercise 2- Half kneeling wall rotations Starting position:  Next to the wall, have outside knee down and in a lunge position with both arms straight at 90dg against ...
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Balance for Bowls

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  Improve your balance for bowls  Try to make this part of your routine- just like bowls, the more you practise the better you get.  The key is when it gets easy you need to make it harder. Try level 1 of each exercise before progressing to level 2. Our body’s are amazing at learning movements and can be just as good at forgetting them.  Go within your capabilities as the key is safety (see disclaimer at bottom). How often? Try to do this once a day if you can and don't worry if you miss a day.  Exercise 1 Level 1 Level 2 Level 1 Hold on to support/hover hands Stand with one foot's toes next to other's heel.  Try to stand like this for 5-30 seconds then swap feet position Perform several rounds on each side Level 2 Hold on to support/hover hands Stand on 1 leg Try to stand like this for 5-30 seconds then swap legs Perform several rounds on each side To make harder stand on a towel/cushion.  Exercise 2               ...
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1st Tee quick warm up

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How to? Grab an iron and perform 5-10 of these pictured movements slowly (go within your ability) If you would like personal advice on improving your fitness for golf or any other physiotherapy, sports massage or personal training needs then please   book online   ,or email reignitephysio@outlook.com, or phone 02885162462. By Duncan Grant  (Reignite Physio, Dunedin)     Disclaimer -  Any action you take upon the information you find posted by Reignite Physio is stricgtly at your own risk. This includes, but is not limited to personal injury from any exercises or the reading or use of any other information causing harm. Reignite Physio does not accept responsibility for medical actions taken by the readers of this article. 
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Improve your balance for the trails

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Improve your confidence walking/running on uneven ground and help mitigate against ankle rolling. Strive to make this part of your routine. It’s as easy as standing on 1 leg when brushing your teeth or doing the dishes.  The key is when it gets easy you need to make it harder (see bullet points) and once you start, keep it up (don't worry if you miss a day or so). Our body’s are amazing at learning movements and can be just as good at forgetting them.   Start with number 1 and then try to include the other two exercises as you progress.  If you put the time in, the river beds and boulder fields may be more inviting for your ankles.  Stand on 1 leg (sturdy chair in front if required) Aim for 5-30 seconds. With several rounds on each side daily.  On a pillow/ towel/wobble board Throw a ball against the wall/with a partner 2.                Heel toe walking . Find an uninterrup...
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