Flexibility exercises are important for baseball players because they help to reduce the risk of injury, and can even help to improve performance. Baseball players need to focus specifically on their shoulders and hips, as these are areas that are used most and, therefore, are at the highest risk of injury.
Elbow-out Rotator Stretch
The elbow-out rotator stretch is an effective exercise because every time a player throws a ball, he is using his rotator cuff. Place the throwing hand on the mid-back, so that the elbow is pointing out. Use your other hand to gently pull the elbow forward. Hold the stretch for at least 30 seconds.
Posterior Shoulder Stretch
The posterior shoulder stretch implements another important part of the throwing motion. Bring the throwing arm across the chest and pull the arm in using the opposite arm, again holding for at least 30 seconds.
Chest And Shoulder Stretch
The chest and front of the shoulder should also be stretched. Clasp your hands behind your back with thumbs pointing downwards. Keeping your back straight and your chest high, slowly lift your hands up behind you.
Triceps Stretch
The final upper body stretch is for the triceps. Lift the throwing hand overhead and bend the elbow so that the hand is hanging behind your body. With the other hand, apply pressure to the elbow until a stretch in the triceps can be felt.
Glutes And Outer Hip
The outer hips or glutes are used every time a pitcher throws a pitch or a hitter swings the bat. They can be stretched by sitting on the ground with one leg extended out with the other crossed over it. Using the opposing arm of the leg that is crossed, pull the knee into the chest and hold for 30 seconds, then repeat with the opposite leg.
Adductor Stretch
The adductors, or groin muscles, can be stretched by taking a wide stance and shifting weight to one leg and letting the knees bend. Keep the foot of the straight leg flat on the ground and reach for that foot. Repeat the process on the other side.
Calf Stretch
Stretch the calves by standing with your toes on a step with your heels off the edge. Allow your heels to sink down as far as possible while keeping your knees straight. To get a deeper stretch, do one leg at a time.
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