by Birt Stem - Certified Athletic Trainer

Have you ever gone to a major league baseball game early enough to observe the players before the game starts? If you do, you'll see the players lightly jogging around the field and then stretching on the grass. All this is done before they even pick up a ball and throw it.
Since warm-ups and stretching prepare your body for movement, a proper program helps prevent injuries, and it can also maximize your performance. Stretching helps the muscles to feel more relaxed, increases your range of motion and coordination, prevents injuries, and increases the blood flow to the tissues about to be used.

Before stretching, it's important to warm up the body. There are two different types of warm-ups: A general warm-up consists of activities that will warm up the body without any specific relationship to the sport to be performed, such as a light jog. A specific warm-up is meant to mimic the activity of the sport, such as swinging a bat several times before going up to bat.

Since it is much easier and safer to stretch a warm muscle than a cold one, it's best to warm up with a light jog. Continue jogging until your body begins to sweat - for most athletes this is anywhere from 7 to 10 minutes. After you've warmed up you can begin to stretch.

When stretching, first warm up for seven to 10 minutes (this is the general warm-up), then stretch slowly. Stretch until you begin to feel a pulling sensation within the muscles. You never should feel pain when you stretch. If you do, tell your coach. Hold each stretch for at least 20 seconds, and never bounce while stretching any muscle. Repeat each stretch up to five times, with a short rest between each stretch.

The specific warm-up is performed after the stretching routine has been completed. This warm-up should be sport specific, and begin with a slow progression. A good example of this is the light toss.

It's important to remember that warm-up and stretching routines should be performed no earlier than 15 minutes prior to the start of a competition or practice. This will insure the body does not cool down too much and negate the warm-up altogether. Afterwards, cool down with a few stretches of each body part. This will help prevent any tight and sore muscles the next day. Hold each stretch for 20 seconds.

Stretches

A - SHOULDER ROTATIONS Rotate outstretched arms in small, then increasingly larger circles. Rotate for 20 seconds, then reverse rotation direction.	B - FRONT SHOULDER STRETCH Standing with a bat held in both hands behind your back, extend your arms upward, reaching for the sky.	C - STANDING BACK BEND Stand with a bat in both hands, then lift the bat up and over your head slowly and bend back as far as possible. You will feel this stretch in the stomach, lower back and under the arms.
D - STANDING TRUNK ROTATIONS Standing with a bat in both hands, rotate your upper body to the right and then to the left. This will also help to stretch the outside of the arms.	E - STANDING SIDEBENDS Standing with a bat in both hands, sidebend to the left, then to the right, placing the bat overhead.	F - OVERHEAD TRICEP STRETCH Take your right arm, with the elbow bent, and reach over your head, with the elbow pointing to the sky. Take the left hand and gently apply pressure on the elbow of the right arm, pushing it back until you feel a stretch in the back of the arm. Repeat this on the other arm.
G - CROSS-ARM STRETCH Take your right arm and reach across your chest and try to touch the left shoulder. Using the left hand, pull the right elbow over until you feel a stretch in the back of the arm and shoulder. Repeat on the other arm.	H - CALF STRETCH Lean against a fence and extend your right leg back, keeping your heel on the ground, and bend your left leg. Lean towards the fence, keeping your body in a straight line. Gradually step back with the right leg as far as you can go, keeping your heel on the ground.	I - UPPER THIGH STRETCH Lying on your side, pull your left foot back to your buttocks until you feel a stretch to the upper thigh. Be sure to keep the foot behind the leg as shown. Repeat on both sides.
J - OPEN STRETCH Sit spread-legged and stretch forward, with back as flat as possible.	K - LOW BACK STRETCH In a sitting position, keep your right leg straight, and place your left leg over your right. Twist your upper body and bring your right elbow to the outside of your left thigh, using it to help you twist your trunk. Repeat on either side.	L - HAMSTRING STRETCH Sit with the left leg straight, and place the right foot on the inner thigh of the left leg. Reach forward and try to touch your toes. Remember to keep your back as flat as possible. You should feel a stretch in the back of the upper leg. Repeat this on the other leg.

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