If you walk away from playing a baseball game feeling injured, you should consider adding some baseball stretching exercises to your workout routine. Baseball players often suffer injuries in their arms and legs because of all the throwing, running and squatting the sport requires. The University of Connecticut Health Center recommends that baseball players focus on building flexibility before working on strength training or balance exercises. Performing specific stretches can help you avoid injury the next time you head out to the diamond.
Step 1
Stretch your shoulders before a baseball game to prevent injury when pitching or throwing the ball. The University of Connecticut Health Center recommends performing a cross-shoulder body stretch. Use your nonthrowing arm to press your outstretched throwing arm in front of you and across your body. Pull your arm as close to your chest as you can without discomfort. Hold the position for 20 seconds and repeat four times, twice per day.
Step 2
Use a doorway to stretch your shoulder muscles. Stand in a doorway and bend your throwing arm at the elbow, then place the lower part of your arm against the doorway. Walk your body forward slowly while keeping your arm in place until you feel a stretch in your shoulder. Hold the stretch for 20 seconds and repeat three times, twice per day.
Step 3
Perform a reclined shoulder stretch to gain better shoulder rotation and increased throwing abilities. Lie on a bed on your side with your throwing arm closest to the mattress. Bend your arms at the elbows and clasp your hands in front of your body. Use your nonthrowing hand to press your throwing hand down towards the bed. Hold this position for 20 seconds and repeat twice per day.
Step 4
Perform stretches to strengthen your thighs and legs, especially if you are a catcher. The Capital University Baseball website suggests performing a deep groin stretch to improve flexibility and prevent injury. Start by squatting, leaning forward so that your fingertips touch the ground. Once in a full squat, move both of your knees outwards, pulling them away from the center of your body to get a deep groin stretch.
Step 5
Stretch your quadriceps muscles to protect your legs when running the bases. Start in a standing position, then bend your knee and use your left hand to hold your left foot against your left buttock, or as close as possible. Support your weight with your right leg and hold the position. Release and repeat on the right side.
Step 6
Keep your torso limber with core twists. Begin standing with your arms lifted to chest height, bending your arms at the elbows. Twist your torso slowly from left to right, keeping your hips still while you move. Repeat several times.
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