Prior to taking the field to play a game of softball, you should prepare for the start-and-stop activity of the sport by stretching. Stretching will allow you to prepare your muscles for throwing, running and swinging the bat. In addition to preparing you for the competition, stretching can also help when you are coming back from an injury.
Bent-Knee Stretch
Lie down on the floor while on your back. Bend your knees up at a 45-degree angle. Extend your arms at your sides. Bend your knees all the way to the left. Your left knee should be an inch or two off the floor. Hold this position for five seconds. Bring your knees back up to starting position. Then bend your knees all the way to the right. Your right knee should be an inch or two off the floor. Hold this position for five seconds. Stretch in each direction five times.
Rotator Stretch
Stand up straight and place your right hand in the small of your back. Take your left hand and reach over and grab your right elbow. Gently pull your elbow forward for five seconds. Relax and repeat the stretch five times. Do the same thing with your other elbow.
Rotating Wrist Stretch
Take your right arm and extend it straight out in front of you. Point your hand down to the ground. Take your opposite hand and rotate your right hand until it is pointing upwards at the ceiling. Hold that position for five seconds and then rotate it back to the starting position. Do this five times and then do the same exercise with your opposite hand.
Hamstring Stretch
Sit on the floor and extend your left leg straight ahead. Bend your right leg so you are sitting on it or it is slightly behind you. Lean forward so your chin is close to your left knee. Hold that stretch for five seconds. Return to the starting position. Do this five times, then switch positions and do the same exercise with your right leg extended.
