Baseball Stretches and Flexibility Exercises

Baseball stretches to improve your performance and do away with baseball injuries for good.

by Brad Walker | First Published October 14, 2010 | Updated November 12, 2018

For a baseball player, the upper body anatomy is critical in the game. Proper baseball stretches 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 regular baseball stretches and conditioning exercises.

Most Common Baseball Injuries

Baseball players are vulnerable to a range of acute injuries, a few (such as being struck in the chest with the ball) occasionally fatal. Collision with the ball or another player can cause contusions or fractures in the face, upper or lower body.

Acute injuries in the lower body include:

More commonly, baseball players suffer from a range of overuse injuries, including:

Overuse injuries tend to produce sore or aching discomfort which worsens with continuation of the activity. Pain is due to inflammation and swelling. Rotator cuff tendinitis is one of the most common injuries in both baseball and softball. Elbow injuries on the other hand are largely restricted to baseball, due to the different nature of the pitch. Leg and ankle sprains and various contusions are quite common but often – unlike overuse injuries – do not require any significant time off the field.

Diagnosis of injuries may initially be based on the nature of pain involved. When upper body pain is stabbing or acute (rather than a dull ache), a mechanical problem is often to blame. Such pain is often the result of tearing injuries, including the labrum of the shoulder, the posterior capsule, or the ulnar collateral ligament of the elbow.

Mild overuse injury may be treated with anti-inflammatory medication, rest and analgesics, as well as with alternating ice and heat on the affected area. Chronic overuse injuries may require avoidance of stressful activity in the injuries region and in some cases, surgical intervention. Fractures and more severe sprains likewise necessitate medical care.

Injury Prevention Strategies

Musculotendinous overuse injuries, generally of the shoulder and elbow are common afflictions for baseball players. Pre-season training and conditioning are critically important in helping to prevent both overuse injuries and traumatic or sudden injuries like sprains. Strength training and attention to cardiovascular fitness are believed to reduce overuse injuries by over 50% while diminishing the severity of injuries which do occur. Attention to proper technique, particularly during throwing activity can help reduce the likelihood of overuse injuries as well as sudden injuries including muscle or ligament tearing.

The following tips can also help avoid injury:

The Benefits of Baseball Stretches

Coaches and trainers are now emphasizing the benefits of a complete baseball training program to maximize performance and prevent injuries. Stretches for baseball in particular have many benefits that should not be overlooked. Here are a few:

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 exercises 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.

The Top 3 Baseball Stretches

Stretching is one of the most under-utilized techniques for improving athletic performance, preventing sports injury and properly rehabilitating sprain and strain injury. Don’t make the mistake of thinking that something as simple as stretching won’t be effective. Below are 3 very beneficial stretches for baseball; obviously there are a lot more, but these are a great place to start. Please make special note of the instructions below each stretch.

Watch the Baseball Stretches below

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

While 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 and stretching routines.

Get over 150 of the best daily stretch routines to do away with injuries; increase your flexibility; improve your sporting performance; and become loose, limber and pain free.