Baseball Stretching Routine

A vital ingredient of baseball training is a baseball stretching routine. It helps athleticism, increases flexibility and guards against the risk of injury.

by Brad Walker | First Published October 14, 2010 | Updated August 31, 2017

For a baseball player, the upper body anatomy is critical in the game. A proper baseball stretching routine in your baseball training program will help to ensure your safety. Let’s take a look at the muscles used in the game.

Muscles used in Baseball

The wrist and fingers, arm and shoulder are of utmost importance during pitching and throwing. The primary muscles of the upper body used are pectoralis major, posterior deltoid, teres major and the rotator cuff muscles. The serratus anterior muscles help to stabilize the scapula. The posterior labrum, posterior rotator cuff, anterior elbow capsule and the distal biceps are a few examples of the muscles that are most used and can be protected with a regular baseball stretching routine and conditioning exercises.

The Benefits of a Baseball Stretching Routine

Video stretching routine for baseballCoaches and trainers are now emphasizing the benefits of a complete baseball training program to maximize performance and prevent injuries. A baseball stretching routine in particular has many benefits that should not be overlooked. Here are a few:

  • A regular stretching routine is key to maintaining flexibility, which in turn fosters a good posture and reduces lower back pain and discomfort.
  • Stretching exercises in baseball training can increase a player’s athleticism by controlling muscle imbalances, which can cause muscle strain and also contribute to clumsiness, which in itself can lead to injury.
  • Even the simplest baseball stretching routine, as part of your overall baseball training program helps to promote blood circulation, which improves mental alertness and coordination.
  • A regular baseball stretching routine can help prevent injuries like:
    º Rotator cuff tendinitis, a condition that causes acute irritation in the shoulder tendons and muscles.
    º Knee tendinitis, a condition that causes irritation in the knee tendons and muscles.
    º Musculotendinous overuse injuries, generally of the shoulder and elbow.
  • Finally, even the most basic baseball stretching routine can just make you feel better. Glossing over it in your regular baseball training, however, could cost you dearly.

Despite the numerous benefits, it is important to bear in mind that stretching can have detrimental effects when done incorrectly. Improperly done stretches can over time cause permanent damage to ligaments and joint. When performing the stretching routine below, be sure to warm up first and if any of the exercises cause pain or severe discomfort, discontinue immediately. Review my article on the rules for safe stretching for more information.

Watch the Baseball Stretching Routine

Click on the play button below to watch the 10 minute baseball stretching routine video.

The Stretching Handbook, DVD & CD-ROMWhile the recommendations on this page are a good starting point, you'll get a lot more benefit when you include a wider variety of stretches.

To do away with stiff, tight muscles and joints, and become loose, limber and pain free, grab a copy of the Ultimate Stretching Video & Book Guide.

In no time you'll... Improve your freedom of movement and full-body mobility. Get rid of those annoying aches, pains and injuries. And take your flexibility (and ease of movement) to the next level.

You'll get 135 clear photographs and 44 video demonstrations of unique stretching exercises for all the major muscle groups in your body. Plus, the DVD includes 3 customized stretching routines (8 minutes each) for the Upper Body; the Lower Body; and the Neck, Back & Core. And the Handbook will show you, step-by-step, how to perform each stretch correctly and safely.

Get back to the activities you love. Whether it’s enjoying your favorite sport, or walking the dog, or playing with the grand kids. Imagine getting out of bed in the morning with a spring in your step. Or being able to work in the garden or play your favorite sport without “paying-for-it” the next day.

Click here for my Stretching Video & Book Guide!

Brad Walker - AKA The Stretch CoachAbout the Author: Brad is often referred to as the "Stretch Coach" and has even been called the Stretching Guru. Magazines such as Runners World, Bicycling, Triathlete, Swimming & Fitness, and Triathlon Sports have all featured his work. Amazon has listed his books on five Best-Seller lists. Google cites over 100,000 references to him and his work on the internet. And satisfied customers from 122 countries have sent 100's of testimonials. If you want to know about stretching, flexibility or sports injury management, Brad Walker is the go-to-guy.