Stretch Your Limits – BowlFit Tips

This weeks focus is about stretching. Many of us struggle with committing to a regular flexibility regimen, but the benefits go well beyond just stretching out tight muscles and joints. Improving your flexibility might be the missing piece to really improve your running times or being able to lift more weight in your resistance training. You won’t only relieve pain in joints, but you’ll enhance the training you’re focusing on – that be it resistance or endurance. Here are some stretches you can complete every day to consistently build flexibility:

Standing wall calf stretch
Standing wall soleus stretch
Seated hamstring stretch (single leg, double leg)
Overhead triceps stretch
Bridges (holding for lower back)
Cross body shoulder stretch

Do each stretch twice: one holding for 30 seconds and one holding for 60 seconds. Try to reach a bit further each time and be amazed with how quickly your flexibility will increase!

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About Heather –

Heather D’Errico MS, CSCS, CFSC, LMT

Heather began BowlFit in 2013 with the hope to provide awareness to bowlers about how crucial training off the lanes truly is. She has been an avid bowler her entire life competing as a collegiate bowler for Robert Morris University, assistant coaching at the University of Central Missouri, and now head coaches at Roberts Wesleyan College in Rochester, NY.

She obtained a master’s degree in kinesiology with an emphasis on exercise science and interned with the head strength coach at UCM. She became a certified strength and conditioning specialist (CSCS) through NSCA shortly after graduation and began coaching athletes at Next Level Strength and Conditioning in Fairport, NY.

In October 2015 she received her certified functional strength coach certification and then went back to school in July 2016 for massage therapy. She is now a licensed massage therapist and runs a business called Restorative Bodywork in Rochester, NY that specializes in movement therapy and sports massage.

Heather has also been competing on the PWBA tour the last 3 seasons and continues to use her experiences as a competitive and professional bowler to create programs for bowlers. She enjoys the challenges of making programs specific to each bowler as every person needs to focus on different areas for their performance goals. With that said her training motto is “do no harm” and believes each program should most importantly make a bowler FEEL better and play with minimal injuries/pain.