Stretches for Sore Arms From Pitching

A sore arm is a pitcher’s worst nightmare. Overhand baseball pitching is particularly hazardous, as injuries to hurlers’ shoulders, elbows, muscles and tendons are not uncommon. A proper warmup is essential to prevent sore arms, while many baseball and fastpitch softball hurlers also turn to regular pre- and post-game stretching to alleviate or prevent pain in their most valuable body part.

  1. Dynamic Stretching

    • Use dynamic stretching as part of your pre-workout routine to prevent arm soreness. Perform 15 arm circles in each direction, moving slowly and progressing from small to large circles. Perform 10 arm swings by reaching each arm slowly over your head and back. Target your rotator cuff by resting your upper arms against your sides and extending your forearms horizontally in front of you. Keep your elbows bent at 90 degrees throughout the stretch as you move your arms forward and back by rotating your shoulders. Perform three sets of 10 reps, one set with your palms up, one with your palms facing each other and one with your palms down.

    Static Shoulder Stretch

    • A 2010 study of 1,267 youth baseball players offered hope for young pitchers who suffer from shoulder soreness. A key shoulder ligament, called the posterior-inferior glenohumeral ligament, is the source of many pitchers’ shoulder pain. The study recommends performing a stretch to relieve tightness in the ligament that ideally requires a training partner. Lie on your side on top of a bench or table, with your pitching shoulder on the table. Extend your upper arm in front of you on the table, then lift your forearm vertically. Have your partner grasp your wrist and gently push your forearm down, in the direction of your midsection, while your upper arm remains in place. Have your partner stop pushing when you feel discomfort, then hold the stretch for an additional 30 seconds. Perform 10 repetitions after every throwing session, and on some non-throwing days, for a total of four times per week during the season, or three times in the offseason.

    Exercise Band

    • Use an exercise band or rubber tubing to stretch your arm dynamically in several directions. Fasten the band over your head, then hold the opposite end so your hand is above your head and your arm is angled about 45 degrees to the floor. Pull the band diagonally past your opposite hip. Do the stretch in reverse by securing the band near the floor, holding it near your hip, then raising your hand diagonally. Secure the band at waist level to rotate your shoulder. Turn your throwing shoulder to the anchor point, then hold the band so your upper arm hangs straight down, your forearm is parallel with the floor and stretched away from your side, and the band is taut. Pull your hand in a horizontal arc until your forearm extends directly in front of your hip. Rotate in the opposite direction by starting with your non-throwing shoulder facing the anchor point and your hand in front of your hip, then pull the band away from your side. Perform the stretches three or four times per week.

    Considerations

    • If your arm hurts while you’re pitching, stop throwing immediately, particularly if you feel pain in one or more joints. Apply ice to the injured area, elevate your arm and consult a physician before you resume throwing. Mild arm soreness the day after you pitch is fairly normal. But if the soreness persists, becomes worse or you detect any swelling, see your doctor as soon as possible.