How to Stretch for Softball

Warming up before a softball game can prevent injuries and soreness. It’s important to note that you must warm up completely, stretching every muscle group that will be used during the game. Remember that good posture gives you the maximum benefit from any stretch. Your shoulders should be aligned, your back straight, and your head forward with the chin level and eyes facing forward. Read on to learn how to stretch for softball.

Instructions

    • 1

      Working the hips, lower back, and outside of the thigh, lie flat on your back with arms at the sides. Bend the right leg, and cross it over the straight left leg at a 90-degree angle. Place your left hand on the right knee and extend the right arm straight on the ground. Gently pull into the stretch. Hold for 10 seconds and repeat with the other leg.

    • 2

      To work the back, hips and ribs, sit on the floor with legs extended straight out and together. Lift the right leg and cross it over the left leg, tucking the foot next to the knee, flatfooted on the ground. Slip the right elbow on the left side of the right knee. Gently stretch your ribs, back and hips using the leverage from the right arm on the knee. Hold for five seconds and repeat on the other side.

    • 3

      To stretch the groin, sit on the ground with legs criss-crossed. With a straight back, place the hands on the knees and gently press the down. Hold for five seconds, release and repeat 10 times.

    • 4

      To stretch the hamstrings, stand with your legs together, arms at the side. Cross the right foot over the left foot and bend forward, dropping the arms to the floor. Hold for five seconds. Perform 10 repetitions.

    • 5

      To stretch the quadriceps, stand with your hand against a wall for balance. Bend one leg and grasp the ankle with your hand. Extend the hip by pulling the ankle as close to the butt as possible. Hold for five seconds and release. Complete 10 reps.

    • 6

      To stretch the arms, standing with a straight back, extend the right arm diagonal across the body at shoulder height. The arm should be parallel to the ground. Place the left hand on the right elbow and gently pull into the stretch. Hold for five seconds, release and perform 10 reps. Repeat for the other leg. Next, lift the arm, pointing the elbow straight up and drop your hand behind your hand. Take your free hand and gently press on the elbow. Hold for 10 seconds and repeat on the other side.

    • 7

      To warm up the Achilles tendon, stand an arm length away from a wall. Stretch your arms out straight and step forward with one leg. Firmly plant that front foot. Slowly bend the arms to half way, feeling the stretch along the back of the ankle. Don’t bounce and make sure to retain a straight back. Hold for five seconds and perform 10 reps on each leg.