Pitching in baseball is taxing on the arm in general and the shoulder in particular. The rotator cuff muscles support shoulder movement. The rotator cuff consists of four small muscles that can easily be torn or damaged if the shoulder is overworked or abused. Stretching exercises should be done regularly, and they should always be done before lifting weights.
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Stand up and extend your arms straight out. Make small forward circles with your arm. Do this for a count of 10. Stop and shake your arms out. Extend your arms again and make reverse small circles. Do this for a count of 10. Do this five times in each direction.
Place your right arm across the front of your chest. Take your left hand and cup your right elbow. Gently apply pressure on the elbow and press your arm as close to your chest as possible. Do this for a count of three. Do the same exercise with your left arm. Do five to seven reps with each arm.
You must stretch out your hamstrings and lower body to prevent any arm or shoulder injuries. When your hamstring muscles are strong and loose, that takes pressure off of your shoulder during the pitching process. In order to stretch your hamstrings and lower back, lie on your back. Bend your knees so your feet are flat on the ground. Place your hands around the back of your right knee and pull it up toward your chest until you feel a slight pulling. Do this for a count of five. Do this with the left knee as well. Do five to seven reps with each leg.
When you are a pitcher, the best stretching you can do involves throwing regularly. Start off by throwing from a distance of about 60 feet, and gradually stretch the distance to 150 feet. Throw from this distance for about 10 minutes every day to build up strength and flexibility in the shoulder. Always use your legs when you are throwing, and make sure you shift your weight as you make each throw.