How to Stretch Before Playing Baseball

Baseball is one of the safest sports that you can play, but you are still not perfectly safe from injuries. The very nature of the game (long periods of inactivity followed by explosive movements) makes the chance of injury a reality. You can reduce your chance of suffering an injury if you make it a habit to stretch before playing.

Instructions

Difficulty: Easy

Things You’ll Need:

• Bat

Prep Your Upper Body for Baseball

1. Stand on a level surface holding a baseball bat.
2. Lift the baseball bat straight up in the air, with one hand on each end.
3. Release the left hand and lower the bat toward the back of the waist while keeping the right hand near your head.
4. Take hold of the bat with your left hand at the waist level.
5. Take one step forward, bending the knee at about 90 degrees. The back knee should also be slightly bent with the heel lifted up and the weight on the toe.
6. Begin to rotate the body slowly to the left and hold for 20 to 30 seconds.
7. Return slowly to the starting position.
8. Increase the stretch by pulling the bat up or down.
9. Switch your stance and repeat turning the opposite way. Do 3 or 4 times on each side.

Loosen the Lower Back With a Lying Stretch

10. Lie down on your back with your baseball bat in your left hand.
11. Stretch your right arm straight out to the side with the palm facing down.
12. Twist your hips to left, while keeping your back flat to the floor.
13. Bend the right knee and place the bat on the knee of the bent leg.
14. Use the bat to gently apply pressure and increase the stretch in the buttocks and lower back.
15. Maintain this pose for 20 to 30 seconds and then change legs and work the other side.

Stand and Stretch Legs and Hips

16. Stand up straight with your feet shoulderwidth apart.
17. Hold your baseball bat about a foot and a half in front of you, with the bottom of the bat on the floor and both hands resting on the narrow handle end.
18. Begin to bend the knees while lowering the body toward the floor. Push the buttocks out and keep knees in line with the toes. Use the bat to keep your balance.
19. Raise the body back to the starting position.

Tips & Warnings

• These exercises should be done before and after playing baseball. Hold each stretch for about 20 seconds before the game and for 30 seconds after playing.

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