The wind-up involved with pitching requires multiple movements of your upper and lower body. Inflexible hips can compromise these movements and not allow you to pitch at your best. The main muscles you want to focus on when stretching your hip are the flexors. Your best bet is to do a balance of dynamic and static stretches. Dynamic stretches are performed in motion, and they should be done before games.
Leg Swings
Leg swings loosen up your hips, quads, glutes and hamstrings in one fell swoop. To start out, place your hands on your hips, or place one hand on a stable object for balance. Lift your right leg and swing it forward and backward as high as you can. After doing a set of reps, switch sides. Once you've done swings with both legs, perform lateral swings. Lift one leg in front of your body and swing it in the air from side to side as high as possible. Complete a set of reps, and switch sides.
Reverse Lunge with Twist
The reverse lunge with twist is a dynamic stretch for your hip flexors, thighs and lower back. To start out, stand with your arms at your sides and feet together. Take a long step backward with your right foot, and lower yourself down by bending both knees. Once your right knee is an inch above the ground and your left thigh is parallels the floor, place your right hand on the outside of your left knee, and twist your torso to your left. Keep your back straight as you do this, and extend your left arm behind your body. Slowly twist back around as you come to standing, and bring your feet back together. Repeat with your left leg leading, and continue to alternate back and forth.
Lateral Lunge
Lateral lunges stretch your hips and groins with your feet in a wide stance. Keeping your arms hanging down in front of your body, lean to your right side laterally while bending your right knee. Do not let your knee move forward past your toes or sideways past your ankle. Once your left leg is completely straight and you feel a stretch in your left hip area, stand up straight and repeat on your left side. Alternate back and forth in a steady and controlled motion. You can also hold each lunge position to do a static stretch.
Butterfly Stretch
The butterfly stretch is performed statically from a seated position on the floor. Begin by bending your knees and placing the soles of your feet together. Keeping your back straight and body upright, wrap your hands around your feet and pull them in toward your body. As you do this, place your elbows on the insides of your thighs and lightly press down. Push as far as possible without causing pain, and hold that position for 30 to 45 seconds. Your long-term goal is to get the outside of your knees on the floor.
Wide-Legged Forward Bend
The wide-legged forward bend is a yoga pose that stretches your hips from a standing position. Space your feet in a wide stance, and bend forward at the hips while keeping your back and legs straight. The goal is to be able to place your hands flat on the floor, but only go as far as possible. Hold for 30 to 45 seconds and slowly release.
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