Baseball Stretches for the Arm

Warming up and stretching before playing baseball is vitally important. Stretching the arms correctly can prevent injuries such as muscle tears and help to improve the arm's range of motion. While the shoulders and wrists are most at risk from overuse injuries, it is also a good idea to stretch the muscles of the upper arm and forearm to avoid sprains during batting.

  1. Overhead Stretch

    • The overhead stretch targets the triceps, which are used mainly during pitching and fielding. Place the palm of your right hand flat against the nape of your neck with your right elbow pointing straight up. Use your left hand to gently pull your right elbow back until you can feel a pull underneath your right arm and hold this stretch for 15 to 30 seconds. Repeat the stretch with the other arm.

    Doorway Stretch

    • The doorway stretch targets the biceps, shoulders and upper chest, which are used in all positions during a baseball game. Stand in a doorway and place your right hand on the door frame just above shoulder height with your palm facing forward. Slowly turn your body away from your hand until you can feel a pull along your upper arm and shoulder. Hold the stretch for 15 to 30 seconds, then release and repeat with the other arm.

    Seated Stretch

    • The seated stretch targets your upper arms, shoulders and chest, which are all used in any baseball position. Sit on the floor and lean back slightly onto your hands behind you. Slowly shuffle your body forward with your hands in place until you can feel a stretch across your upper arms and chest. Hold the position for 15 to 30 seconds.

    Praying Stretch

    • The praying stretch targets the wrists, which are used mainly in pitching and fielding. Place your hands palm to palm in front of your chest in a praying position and turn your wrists inward so that your fingers point toward your head. Firmly push your palms together and move your hands down and away from your body until your wrists start to move away from each other. Hold this position for 15 to 30 seconds before releasing.

    Wrist Extension Stretches

    • These extension stretches target your wrists and forearms, which are used in all positions throughout the game. Hold your right arm straight out in front of you and use your left hand to gently push the back of your right hand down until the palm is facing you and you can feel a pull along the back of the hand and forearm. Hold the stretch for 15 to 30 seconds then gently release and push the palm up so that the back of your hand is facing you. This time you should feel a pull along the underside of your wrist and forearm. Hold the stretch for 15 to 30 seconds, then release and repeat both stretches on the other hand.

    Side Stretch

    • This stretch targets the shoulder, which is used in all positions, especially pitching. Raise your right arm across your upper chest and support it with your left hand at the elbow. Use your left hand to gently pull your right elbow across and into your chest until you feel a pull in your shoulder. Hold the position for 15 to 30 seconds then repeat with the other arm.