Baseball Stretches

 

 

 

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Physiotherapy Baseball Stretches

Wayne Crowley     416 694-9284     416  518-0542 cell            slopitchfun@rogers.com

Rules of Stretching

  1. Do not bounce

  2. Stretches should not cause pain. You should only go to the point of a pull, not to the point of pains

  3. The goal is to hold each stretch for 10 seconds, Or till the stretch is no longer comfortable for you. 

  4. Repeat each 3 to 5 times.


Upper Trapezium Stretch
Gently grasp side of head while reaching behind back with other hand. Tilt head away until a gentle stretch is felt.

 

Side Stretch
Put one hand on hip - the other overhead and lean to the side.

Lower Back Extension
Arch backwards until you feel a stretch.

 

Chest/Biceps Stretch
Lace fingers behind back and squeeze shoulder blades together. Slowly raise and straighten arms.

 

 

 

 

 

 

Lower Cervical / Upper Thoracic Stretch
Clasp hands together in front with arms with extended. Gently pull shoulder 
Blades apart and bend head forward.

 

Lower Back Flexion

If chairs are absent: stand with feet a part. Go into squat with arms between your knees and hold.

 

Hamstring Stretch
Place foot on low object with knee straight.
Tilt forward from waist.

 

 

 

 

Medial Forearms Stretch
Straighten elbow, turn palm up,

pull wrist and fingers down.

Repeat for other side.

 

 

 

Lateral Forearm Stretch
Extend and straighten elbow,

palm facing down,

pull wrist and fingers down,

then outwards little finger.
Repeat for other side.

                          Copyright 2000 [W. Crowley]. All rights reserved. Revised 05/16/15 06/09/2015 10:58:39 PM

    Copyright 2000 [W. Crowley]. All rights reserved. Revised 05/16/15 06/10/2015 03:26:31 PM

    Copyright 2000 [W. Crowley]. All rights reserved. Revised 05/16/15 06/10/2015 03:26:31 PM

    Copyright 2000 [W. Crowley]. All rights reserved. Revised 05/16/15 06/10/2015 03:26:31 PM

    Copyright 2000 [W. Crowley]. All rights reserved. Revised 05/16/15 06/10/2015 03:26:31 PM

    Copyright 2000 [W. Crowley]. All rights reserved. Revised 05/16/15 06/10/2015 03:26:31 PM

    Copyright 2000 [W. Crowley]. All rights reserved. Revised 05/16/15 06/10/2015 03:26:31 PM

    Copyright 2000 [W. Crowley]. All rights reserved. Revised 05/16/15 06/10/2015 03:26:31 PM

    Copyright 2000 [W. Crowley]. All rights reserved. Revised 05/16/15 06/10/2015 03:26:31 PM

 

   Copyright 2000 [W. Crowley]. All rights reserved. Revised 05/16/15 06/10/2015 03:26:31 PM

   Copyright 2000 [W. Crowley]. All rights reserved. Revised 05/16/15 06/10/2015 03:26:31 PM

   Copyright 2000 [W. Crowley]. All rights reserved. Revised 05/16/15 06/10/2015 03:26:31 PM

   Copyright 2000 [W. Crowley]. All rights reserved. Revised 04/19/2016 03:26:31 PM

   Copyright 2000 [W. Crowley]. All rights reserved. Revised 04/19/2016 03:26:31 PM

  

Copyright 2000 [W. Crowley]. All rights reserved. Revised 04/19/2016 03:26:31 PM  

Copyright 2000 [W. Crowley]. All rights reserved. Revised 04/19/2016 03:26:31 PM  

Copyright 2000 [W. Crowley]. All rights reserved. Revised 04/19/2016 03:26:31 PM  

 

Copyright 2000 [W. Crowley]. All rights reserved. Revised 04/19/2016 03:26:31 PM