It is hardly a stretch to say that flexibility is key to playing better baseball. Limber pitchers are able to reach back and generate more arm speed. Hitters that can rotate their hips through the swing generate more power. And fielders that practice proper stretching are rewarded with better range. A variety of stretching exercises can be done before bed to keep the entire body loose and limber.
Arm Action
Even on hot days, you will often see pitchers wearing a jacket or hoodie when they are not on the mound. Staying warm between innings helps keep the arm loose and prevents injury. Stretching in between pitching appearances is a good way to stay flexible. To accomplish this goal, hold the pitching arm straight over your head. Using the free hand, pull back on the pitching hand while offering some resistance. This stretch helps keep the elbow and forearm loose.
Shoulder Stretch
Loose shoulders benefit every player on the baseball field. Pitchers use the shoulders to drive the ball to home plate. Fielders need flexible shoulders for making throws from different angles. Hitters use the front shoulder for aim and the back shoulder for power. Stretching the shoulders before bed helps take stress off the rotator cuff. Bending at the waist and swinging each arm in a circular motion keeps the shoulder limber. To simulate game conditions, pitchers can hold a baseball while swinging the arm, and hitters can hold a bat.
Static vs. Dynamic
Static stretching before bed helps keep you flexible for baseball. Bending at the waist and grabbing your toes for up to 30 seconds allows for a deep stretch and helps build muscle strength. Sitting on the floor with your legs straight out and your hands held on the toes is another static stretch. Dynamic stretching is done right before the baseball game, and involves stretches like lunges and jumping jacks. Dynamic stretches are designed to quickly loosen the muscles.
Hamstring Work
Running is a big part of baseball, and the lower half of the body needs to be strong and flexible. Hamstring injuries are common because there is constant full-speed running from a standing position. To keep the hamstrings limber, sit on the floor and place one leg straight out. Bend the other leg in so the foot is flat on the opposite thigh. Bending forward with the back kept straight and holding the outstretched leg stretches the hamstring. Repeat with the other leg.
