Are you looking for simple ways to add velocity in a short amount of time? If so, you aren’t alone. Baseball and softball players often neglect a normal stretching routine.
Stretching is a very simple way to improve flexibility and athleticism.
As practice times have gotten shorter stretching is often rushed. We break down some quick and easy stretches to incorporate into your daily routine below:
What are the Best Stretches for Pitching Velocity?
He,re are some stretches every pitcher should add to their routine:
1. Chest Stretching:
Chest stretching is one of the most neglected stretches. To achieve a good chest stretch, straighten your arm and grab onto a firm object and then rotate away from the fixed object until you feel a good stretch. Another way to achieve this stretch is with help from your throwing partner.
2. Arm Circles: Arm circles are a popular warm up stretch for many sports. We recommend a concentrated approach to arm circles as while trying to keep your head straight and trying to focus on building range of motion throughout the process. This dynamic stretch can help circulate blood flow throughout the arm and prepare the arm to start to throw. 10 circles forward and 10 circles backward should be enough to get this effect.
3. Triceps Stretch: The triceps are also neglected as it is a rather uncomfortable body part to stretch if your shoulders are tight. You can use a towel or broom to provide support if needed and mark your progress over time.
4. Trunk Rotation: The abs and core are often another body part that are not properly stretched yet play a crucial role in throwing a baseball. Keep your feet firm in the ground while holding your arms out directly to the side and twist side to side while slowly bending over to get a deep abdominal and oblique stretch.
5. Hamstring Stretch: Tight hamstrings often lead to other problems like lower back pain and stiffness. Hamstring stretching is often one of the most uncomfortable stretches but one that aids in helping generate a longer stride, a better finish, and overall improved performance. Like the Tricep stretch, use additional stretching aids if needed and chart your progress as you start to gain flexibility.
6. Hip Flexor Stretch: The most common hip flexor stretch is the “Figure 4” Stretch that is done by laying on your back and crossing your ankle from one leg onto the top of the quadriceps on the opposite leg. This stretch takes practice and will often show just how tight ones hips can be. With hips being such a major factor in helping generate tourque, this stretch is one that should pay immediate dividends in helping “unlock the hips” and increase explosiveness.
7. Groin Stretch: Stretch the groin by sitting on the floor and bringing in your ankles as closely as possible. Slowly bend your chest downward and you should be able to feel a good burn in the groin area.
8. Wrist Extension and Flexion: Hold your arm straight out with your wrist flexed up to the sky with a 90 degree angle. Use your other hand to slowly pull back on your fingers toward your elbow. Point the hand down to the ground and pull the fingers the other direction to stretch the top of the forearm.
9. Straight Leg Walking Stretch: Hold your arms directly out in from of your body and walk slowly while trying to keep your leg straight while kicking the tips of your fingers. Walk 15-20 yards down and back to achieve additional hamstring stretching as well as great glut stretch.
10. Exercise Band and Jobe Exercises: Use resistance band sets or very light weights and follow a routine 3-5 day a week. Some of the most common band exercises are: Internal Rotation, External Rotation, Reverse Flies, Throwing Motion, Reverse Throwing, and Side extensions.
Use one or several of these stretches to help improve pitching velocity.
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