The action of pitching puts tremendous strain on the arm, particularly the rotator cuff. Stretching keeps mobility in the arms from the wrists to the shoulders. Although the entire body is involved in pitching, both stretches for the muscles that attach to the elbow and shoulder joint are the most essential to prevent loss of mobility, says Human Kinetics.
Half Cow Face Pose
Half Cow Face Pose is a yoga stretching exercise. Because the focus is on improving flexibility in the arm, only the upper half of the pose is required for this stretch to aid arm flexibility for pitchers. Sit comfortably in a regular cross-legged position instead of the way you sit for the full pose. According to StevenEllis.com, Place your right hand on your upper back, either just below the neck or between your shoulder blades, depending on your flexibility. Bend your left arm and reach behind your back from the side. Grasp your right wrist with your left hand. If you can't reach your right wrist or even fingers, use a strap, belt or towel. Stretch both sides. (See Reference 1).
Sleeper Stretch
The sleeper stretch works to increase internal rotation of the arm so that you can throw harder. Pitchers often suffer from a decreased range of motion for internal rotation, meaning when you turn your arm inward -- such as when you arm wrestle if you're winning. The sleeper stretch helps increase internal rotation. Lie on your right side with your right arm bent to 90 degrees, the elbow touching the floor with the forearm perpendicular and your palm facing toward your feet. Retract your shoulder blades and keep them back the entire time. Then, grasp the back of your right hand with your left and push your hand toward the floor. This is internal rotation. Repeat on the other side for balance, according to Dan Blewett Sports Performance.
Cross Arm in Front of Chest Stretch
The cross arm in front of the chest stretch is a classic pitcher's stretch. According to Blewett, cross one arm in front of your chest, grab your elbow with your other hand and pull gently. After you stretch the arm straight in front of the chest, you can also change the angle of the arm to point upward or downward as you pull it across. Do both sides.
Straight Arms Behind Back Stretch
A stretch involving straight arms behind the back is one of the simplest ones. Extend your arms straight behind you at hip level. Grab one wrist with the hand of the other arm and pull gently toward the spine. Repeat this with the other arm. Stand up straight as you do this stretch.
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