Dynamic Stretching Exercises for Baseball
John R. Mishock, PT, DPT, DC
Dynamic stretching has been shown to increase power, flexibility, range-of-motion, and circulation prior to
athletic performance; thereby potentially reducing injury and enhancing performance. Start with a light
jog for 5 minutes prior to dynamic stretching. Do all exercises in a smooth, continuous, rhythmical
fashion.
1. Neck Rotations: 5 times to the right, 5 times to the left.
2. Arm Circles: 5 small circles palms down, 5 medium
circles palms up, 5 large circles palms down (reverse
rotation)
3. Shoulder/Elbow 90/90 Arm Movements: elbows/shoulders
bent to 90 degrees rotate arms up and down 5 times with palms
down.
4. Saws: arms at side, elbows bent to 90 degrees, then move arms
forward and back with your palms up.
5. No Monies: arms at side, elbows bent to 90 degrees, then move
forearms out keeping elbows to ribs.
6. Bear Hug: start with your arms up then bring them across
the front of your body; repeat 5 times right over left and then
5 times left over right.
7. Side Bends: Simply bend to one side bringing your hand over the top of your head
5 times (repeat on other side).
8. Single kicks: kick right hand with left foot 5 times (repeat on
other side).
9. Leg Swings: Swing left leg in front of right leg 5 times (repeat on
other side).
10. Lunge rotation: lunge forward with left leg, reach with
right arm and rotate torso left 5 times (repeat on other side).
11. Side Lunge: lunge to the right side 5 times as deep as you can
(repeat on other side).
.
12. Walking Quad Pull: grab left foot and pull towards butt 5 times
(repeat on other side).
13. Over the Fence: lift right leg up and rotate out and
around as if you were stepping over a fence 5 times
(repeat on other side).
14. High Knees: similar to running in place except you lift your knees above your
waist 5 times (repeat on other side).