Fast Pitch Elbow Stretches

Before pitching you must stretch out your arms and elbows; otherwise you are setting yourself up for an injury. Stretching should be focused on the elbow, wrists, forearms and shoulders. In addition to loosening up your elbow and arm in general, stretching is an ideal pre-game ritual because it helps you get into the groove mentally as well as physically.

  1. Pull Across

    • Recruit someone to help you with arm stretches. Your partner should stand on the right side of your body and needs to reach across and grab your left arm. She then pulls the left arm toward her. If necessary, she can put her left hand on your right shoulder to provide support. The partner should pull on your arm until you feel a good stretch, at which time the pulling should stop. When you say stop, the partner stops pulling, but maintains the stretch for 12 seconds. Repeat for the other arm.

    From Behind

    • Once again, the assistance of a partner is needed. She pulls your arm across, but from behind your back. Standing to your right, she pulls your left arm to the right. The behind pull is done exactly as you did the pull across, except your arm is behind you, not in front of you. Tell your partner to stop pulling when you are stretched to your maximum. Hold the position for 12 seconds and then release the hold.

    Double Stretch

    • Put both of your arms behind your back. Your elbows are straight and the palms of your hands are facing up. Keep your arms straight throughout this stretch. Your partner crosses your arms behind you until you feel the stretch. Tell the partner to stop pulling, but maintain this position for 12 seconds and then release.

    Pull Down

    • Put one arm straight out to the front and then bend your elbow so that your palm is behind your head. Your partner should hold your elbow with one hand and use her other hand to pull down on your wrist. When you feel the stretch, tell your partner to stop pulling down. Hold the position for 12 seconds. Repeat on other side.

    Pull Up

    • Put one of your arms behind your back. Your elbow is bent. Your arm is in a V shape, with the forearm behind the middle of your back. Instruct your partner to hold the bent elbow with one hand and to use her other hand on your wrist, pushing forward on the elbow and up on the wrist. Hold this position for 12 seconds and then do the stretch using your other arm.

    Shake

    • Shake out your arms. Extend one arm to the front. Your partner should hold your hand with both of her hands. She then shakes your arm, which creates a wave like sensation in your arm. The arm should be shaken for 20 seconds.