Baseball Stretching Exercises

The goal of this stretching program is to increase your flexibility and to help you warm-up and prepare your body before an exercise or sport.

Stretches should be done slowly and should NOT BE PAINFUL.

For maximal efficacy: Hold 30 seconds and repeat 5 times

Minimal requirements: Hold 10 seconds and repeat 3 times

CAUTION: If you have any health concerns, consult your physiotherapist or your doctor before proceeding. If you feel any pain or unusual sensations (tingling, numbness, dizziness) with any of these exercises - STOP IMMEDIATELY and seek medical advice.

1.	Shoulder Rotations

Raise your arms out to your sides to shoulder level. Start with small clockwise circles. Work your way to bigger circles. Then reverse directions and progress from small to larger arm circles.

2.	Shoulder Stretch

Standing with a bat held in both hands behind your back, extend your arms upward, reaching for the sky.

3.	Standing Trunk Rotations

Standing with a bat in both hands, rotate your upper body to the right and then to the left. Move in a slow, controlled fashion.

4.	Standing Side Bends

Standing with a bat in both hands, side bend to the right, and then to the left, placing the bat overhead.

5.	Triceps Stretch

With your arms overhead, use your left hand to pull the right elbow behind your head. You should feel the stretch in your right triceps. Hold. Repeat with the left arm.

6.	Cross-Arm Stretch

Take your right arm and reach across your chest and try to touch the left shoulder. Using the left hand, pull the right elbow over until you feel a stretch. Hold. Repeat with other arm.

7.	Calf Muscle Stretch

Stand a few feet from a wall and put both your hands on it at shoulder level. Step back with your right leg, keeping it straight, while the left knee bends. With both heels on the floor, lean forward by bending your left knee until you feel a stretch in your calf. Hold. Repeat on the other side.

8.	Quadriceps Stretch

Stand with your left hand holding onto something stable for balance. Using your right hand, grab onto your right foot and pull your heel in towards your buttocks. Keep your knees close during this stretch. If you do not feel a stretch in the front of the right hip and thigh, pull your right knee further back behind the left knee. Hold. Repeat with the left side.

9.	Hamstring Stretch

Place right leg flat on table while the left leg stays put on the floor. Keep the right knee straight during the stretch. Keep the arch in your back as you reach to touch your toes. Repeat with the other side.

10.

Groin Stretch

Sit on the floor with the soles of your feet together. While holding your toes, lean your upper body forward, bending from the hips. If you do not feel a stretch in the groin, try to keep your knees further down towards the floor and bring your heels closer to your seat. Hold. To isolate one side of the groin more than the other, push one knee downwards with your hand while you lean forward.

11.

Low Back Stretch

Lie on your back with your right arm extended out to your side. Using your left hand, slowly pull your right knee across your torso, while keeping your right shoulder on the ground. Hold. Repeat on the other side.


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