CARING FOR ATHLETES
Stretching Helps Maintain Fit Arm
Flexibility is a major importance in the prevention of arm injuries and maximizing throwing performance. Here are some stretching exercises, which should be performed before games and practice sessions as well as in off-season and spring conditioning.
External rotation: Lie face up on a table and grasp a baseball bat (or substitute) with one hand covering each end. One arm is held straight while the other is best 90 degrees at the elbow and shoulder. Maintaining the grip on both ends of the bat, the bent arm slides up the table. Try to keep the arm down on the table while pulling with the other hand until the shoulder is fully abducted. Hold for count of 5 with a minimum of 25 repetitions.
Internal rotation: Lie face up on table with arm at 90 degrees. Rotate shoulder internally and hold for count of 5 with minimum of 25 repetitions.
Posterior shoulder stretch: Lie face up on table with arm perpendicular to table, bent at elbow. Grab with other hand and slowly pull toward body. Hold for 5 count, repeat 25 times.
Wrist extensor stretch: Stand with elbow in full extension in front of body, palm down. Use free hand to pull extended hand and wrist down. Hold for 10 count or longer, minimum 25 times.
Wrist flexor stretch: Use same position as previous exercise but with palm up. Pull hand and wrist down. Hold for 10 count or longer and repeat minimum of 25 times.