Softball Stretching Routine

A softball stretching routine is an essential part of a softball training program. It helps increase flexibility and guards against the risk of injury.

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

Softball is a demanding sport, involving batting, sprinting, throwing and catching. To achieve any success as a player one needs a high level of coordination, agility, strength and flexibility. Improving your flexibility can be achieved by incorporating a regular softball stretching routine into your softball training program.

Muscles used in Softball

The primary muscles in the lower body used while playing softball are the quadriceps, hamstrings, hip flexors, groin and the calf muscles. The main muscles in the upper body include the rotator cuff muscles of the shoulder and the core muscles of the abdominals and lower back.

The Benefits of a Softball Stretching Routine

Video stretching routine for softballCoaches place a lot of emphasis on including a softball stretching routine in the various softball training programs. This is because of the large number of benefits of stretching, which includes:

  • 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 softball training can increase a player’s athleticism by controlling muscle imbalances, which cause pulled muscles and also contribute to clumsiness, which in itself can lead to injury.
  • Even the simplest softball stretching routine, as part of your overall softball training program helps to promote blood circulation, which improves mental alertness and coordination.
  • It 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 softball stretching routine can just make you feel better. Glossing over it in your regular softball 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 Softball Stretching Routine

Click on the play button below to watch the 10 minute softball 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 Guide to Stretching & Flexibility.

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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.

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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.

10 Free Stretching Routines...

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