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Stretching Program


   

The Importance of Regular Stretching and Warm-up Routines

Teaching young athletes to take care of their bodies when they are just starting to become active in a sport can pay huge dividends later on in their athletic careers.  This starts with emphasizing a warm-up and stretching routine before every practice or game. Even just having them start with a light jog around the field a few times followed by some basic stretching to hit the major muscle groups will reduce the risk of injury. This also can be a great time to talk to the athletes about injury prevention, or about the importance of icing sore muscles or joints after a hard practice. It also can be a time for the coach to go over the practice schedule for the day, and that way the time used for stretching is not devoid of learning.

Areas of the body to stretch for Baseball
Legs
Hamstrings
Quad
Calf muscle

Upper body
Triceps
Biceps
Chest muscles 
Shoulders

Low back/hips
Lumbar stretches
Groin

There are many different ways to target these areas. The best idea is for each coaching staff to design stretches they would like to see used. Next, teach the captains of the team the stretches, and when the first practice takes place, take a few minutes and go over the routine with the whole team and stress the importance of a proper warm-up. At the next practice, have the captains of the team, or select different players every week, to lead the team in a warm-up. It can also be beneficial to have a stretching routine at the end of a practice or game session also.

Program for Basic Stretches
Stretch Gastroc Uni Standing
Stand facing wall, hands on wall.
- Step forward with foot of uninvolved leg, leaning hips toward wall.
- Keep rear leg straight with hell on floor.

Special Instructions:
- Perform one set of four repetition twice a day.
- Hold exercise for 10 seconds.


Stretch Hamstring Bil Longsitting
Sit on firm surface with legs straight out in front.
- Slowly bend forward at hips, reaching for toes.

Special Instructions:
- Do not allow knees to bend.
- Perform one set of four repetitions twice a day.
- Hold exercise for 10 seconds.


Stretch Hamstring Supine with Person
Place subject on back.
- Stabilize right leg.
- Hold left leg behind heel and in front of knee.
- Slowly lift leg up and stretch muscles on back of leg.
- Repeat stretches with right leg.

Special Instructions:
- When stretching past 90 degrees it may help to rest heel on your shoulder. 
- Perform one set of four repetitions twice a day.
- Hold exercise for 10 seconds.


Stretch Hip/Knee
Lie on back, knees bent.
- Move left ankle over right knee.
- Gently lift right knee up to chest until stretch is felt.
- Repeat with other leg.

Special Instructions:
- Perform one set of four repetitions twice a day.
- Hold exercise for 10 seconds.


Stretch Piriformis Longsit
Sit with right knee bent, ankle to outside of left leg.
- Grasp knee and pull thigh across chest toward left shoulder.
- Relax and repeat with left leg.

Special Instructions:
- Perform one set of four repetitions twice a day.
- Hold exercise for 10 seconds.


Stretch Quads Half Kneeling
Half kneel as show on right leg.
- Lean forward slowly keeping hips and back straight.
- Repeat with other leg.

Special Instructions:
- Progress by placing a small box under foot of trailing leg.
- Perform one set of four repetitions twice a day.
- Hold exercise for 10 seconds.


Stretch Quads Standing
Stand on uninvolved leg, using table or chair for balance.
- Bend knee of involved leg.
- Grasp with hand and gently pull up toward buttocks.
- Hold and repeat.

Special Instructions:
- Keep thigh straight in line with body, do not bend at hip
- Perform one set of four repetitions twice a day
- Hold Exercise for 10 seconds.


Stretch Groin Sit
Sit with knees bent, soles of feet together.
- Slowly let your knees drop to floor.
- Grasp ankles with hands and lean forward from the hips.

Special Instructions:
- Try to keep elbows on inside of knees.
- Perform one set of four repetitions twice a day.
- Hold exercise for 10 seconds.


Stretch Pectoral Standing with Shoulder
Stand at doorway with forearms on doorframe, elbows bent to 90 degrees. - Keep back straight and step forward with one leg until a gentle stretch is felt across chest and in front of shoulders.

Special Instructions:
- Perform one set of four repetitions twice a day.
- Hold exercise for 10 seconds.


Stretch Rhomboids
  Bring left arm across in front of body as shown.
- Hold elbow with right arm.
- Gently pull across chest until a stretch is felt in the back of the shoulder.
- Repeat with other arm.

Special Instructions:
- Perform one set of four repetitions twice a day.
- Hold exercise for 10 seconds.


Stretch Shoulder Capule Inferior
Raise involved arm over and behind head, elbow bent.
- Grasp elbow or wrist of involved arm with uninvolved arm.
- Pull gently until a stretch is felt.

Special Instructions:
- Perform one set of four repetitions twice a day.
- Hold exercise for 10 seconds.


Stretch Shoulder Capsule Posterior with Arm
Bring involved arm across in front of your body as shown.
- Hold elbow with other arm.
- Gently pull across chest until a stretch is felt in the back of shoulder.

Special Instructions:
- Perform one set of four repetitions twice a day.
- Hold exercise for 10 seconds.

For more information, call SportsCare at 913-676-7778.
 
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Shawnee Mission Medical Center
9100 West 74th Street
Shawnee Mission, Kansas 66204
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913-676-2000
Prairie Star
23401 W 95th St
Lenexa, Kansas 66227
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Main Number
913-676-8500