Physiotherapy

Ending frustration with your injury and restoring comfort back into life

Claim Your Free Guide:

10 Things You Need To Know About Injuries

Book Cover Get Immediate Access To Your Special Report And Top Tips From Our PTs!
Download Yes! Send me a
free report

Stretching Guide for Baseball

Physiotherapy in Redcliffe for Baseball

Welcome to My Health Team's patient resource about baseball stretching.

Stretching is an essential part of successful baseball.  A good stretching routine can help to minimize muscle imbalances, prevent injury, improve your exercise tolerance and your baseball performance.  The following stretching program is designed for baseball players who do not have any current injuries or individual stretching needs. If you have an injury, or a specific mechanical imbalance that may be holding back your baseball performance, your My Health Team physiotherapist can design a stretching program just for you.

When is the Best Time to Stretch?

When your muscles are warm and relaxed!  For optimum performance you should stretch after you have done a general body warm up of about 5-10 minutes (light running, or another light aerobic activity such as jumping jacks or skipping.) You should also stretch after your game or practice and between games if you are playing in a baseball  tournament.  Baseball is a dynamic sport so you'll need to do both dynamic and static stretching.  Dynamic stretches (quick movements) form part of your pre-game or practice warm-up. They are used to prepare your muscles for the rapid elongation they will incur during the game.  Static stretches (long slow holds,) on the other hand, are more useful to improve your overall flexibility and are most effectively done at the end of activity as part of your cool down. 

Rules for Dynamic Stretching:

  • Warm up your body first, then stretch while your muscles are still warm.
  • Move through your range of movement, keeping control of the movement with your muscles.  Do not allow momentum to control the movement by "flinging" or "throwing" your body parts around.
  • You may feel light resistance in your muscles, but you should never feel pain during a stretch.
  • Start with slow, low intensity movements, and gradually progress to full-speed movements through range of motion. Complete these motions for several repetitions (10-15 times.)
  • Finish with simulated quick baseball moves such as simulated batting, first base sprints, throwing and reaching for a catch.  Repeat for several repetitions (8-10 times.)

Rules for Static Stretching:

  • Warm up the muscles first.
  • Slowly take your muscles to the end of their range.  You will feel slight resistance in the muscle, but you should never feel pain during a stretch.
  • Hold the stretch in a static position.  Do not bounce.
  • Maintain each stretch for 20-30 seconds.  Repeat each stretch 3-4 times.


Essential Stretches for Baseball:

These muscles are your prime movers for baseball.  You'll need to stretch these muscles each time you train or play.  Don't forget to stretch both sides.  The stretch program shown below will take about 15-20 minutes to complete.  

Dynamic Stretches

Arm Circles

Leg Swings forward/backward and side-to-side

Multidirectional Lunges

Leg Curls

Back Rotations (repetitively)

Static Stretches

Calf Stretch for Gastrocnemius and Soleus

 

 

Groin Stretch

 

Quadriceps Stretch

 

Hamstrings Stretch

Back Rotation Stretch

Hip Flexor Stretch

 Triceps Stretch

 Posterior Shoulder Stretch

Anterior Shoulder Stretch

 Forearm stretch

Pectoral Stretch

Share this page
Printer

Free Taster Session

We realise some people may be “unsure” what service is right for them. You may not be 100% sure it’ll work, or whether we can help you, or maybe you had an unpleasant experience somewhere in the past? If that sounds like you and you’d like to come in and see for yourself please fill out the short form below and tell us more about you so we can answer your questions:

Apply for a Free Taster Session

Talk to a Physio or Podiatrist First

You might not be quite ready to go ahead and book an appointment with a Physio or Podiatrist right now. Maybe you have some burning questions and think it would be helpful to talk with someone at My Health Team first, so you can be 100% sure that we can help you. If this sounds like you, please click the button below and fill out the short form to schedule a call and one of our Physios or Podiatrists will answer all the questions you have over the phone, completely for free:

Enquire about Cost & Availability

Our Guarantees To You

  • Results guaranteed
  • You will get an accurate diagnosis and a time frame for recovery
  • Fun, new and modem facility
  • Same day appointments available
  • We don t use curtained off cubicles, we have individual consult rooms
  • You won t spend lengthy periods of time with a heat pack or TENS, therapy
  • 1 on 1 appointments, you get the entire 30 minutes with the practitioner.
  • No waiting
  • No referral is required and HICAPS is available for on the spot private health insurance claims.