How to Stretch Properly for Baseball

Baseball is an active sport and many players can face serious injury. Stretching prevents muscle injury, and should be performed before and after any practice or game. Follow the instructions below for stretching the your arm, leg and torso muscles.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Bat
• Bench or chair

Stretch Arm Muscles

1. Hold your bat behind your head with both hands at neck level. Raise your arms above your head and hold. This stretches the biceps.

2. Bend your right arm behind your head and touch your left shoulder blade. With your left hand, grab your right elbow and pull it to the left, stretching your triceps. Switch arms and repeat.

3. Cross your right arm in front of your chest and touch your left shoulder blade. Push your right elbow toward your chest with your left hand, then switch arms and repeat. This stretch focuses on your shoulders.

4. Position your left hand at the small of your back with your elbow out to the side. Pull your elbow forward with your right hand, then switch and repeat. This stretch also focuses on your shoulders.

5. Put your right arm straight out in front of you and parallel to the ground and bend your wrist downward to stretch it. Then, bend your wrist upward and pull your right hand toward your body with your left. Switch arms and repeat.

Focus on Leg Muscles

6. Stand parallel to a bench or chair and place one leg on it. Bend down and touch the toes of your leg remaining on the floor. Switch legs and repeat. This stretches your hamstrings.

7. Face a wall and press you hands against it at shoulder level. Slightly bend your knees and push one leg out behind you until it is straight and your heel is on the ground. Lean forward and stretch your calf muscle, then switch legs and repeat.

8. Hold a chair and bend your left leg behind you, holding your foot with your left hand and level with your behind. Push your knee backward until you feel your quad stretch, then switch legs.

9. Sit on the floor with your legs straight out in front of you and your heels touching. Lay forward over your legs and try to reach past your toes, stretching your groin muscles.

Concentrate on Torso Muscles

10. Lie on your back with your knees bent, you heels on the floor and your arms resting on the floor straight out at your sides. Keeping your knees together, rotate your torso left to right slowly, until your legs touch the floor on either side of you to stretch your lower back.

11. Position your legs straight out in front of you while sitting on the floor. Cross your right leg over your left, putting your right foot on the outside of your left knee. Put your left elbow against your right knee and push to the left, stretching your lower back. Switch and repeat.

12. Stand with your feet shoulder width apart and hold a bat with a hand at each end. Raise the bat above your head, with your arms straight, and bend slowly from side to side. This stretches the sides of your torso.

Tips & Warnings

• Perform each stretch slowly. The minimum requirement for effectiveness of each stretch is to hold for 10 seconds and do three reps. For maximum results, hold each stretch for 30 seconds and do five reps.
• Follow through with each stretch until you feel the indicated muscle stretching, but without pain. If any stretch is painful, stop immediately and consult a doctor before continuing.

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