Hold the position for 30 to 60 seconds and feel a stretch. This is an awesome stretch for handstands or gymnastics flexibility training and the band helps you get deeper into the stretch faster. 2. Reach one arm straight across your body. It promotes fluid movement during athletic performance, decreases soreness and minimizes injury. Trainer Roxie Jones, NASM-CPT, a … Neck Stretches Tie band below your shoulder height and rotate arm behind you. For static stretching though, the mechanism of action isn’t as straightforward. Repeat with the band behind and above you. Grab a DB and place your hands like a star for grip above your head. Use your left hand to grab your right elbow and pull the right arm across your chest towards your left arm. Hold stretches for 20-30 seconds and repeat at least 2 times on each side Stretches for the Overhead Athlete Recommended Exercises Standing rotation Standing with arm at about 90 degrees out to the side as shown. Additional shoulder and arm exercises for baseball pitchers All throwing athletes, not just pitchers, need a strong and healthy rotator cuff. Many athletes also know the pain of a muscle spasm, or “Charley horse,” in the calf due to tight muscles in this part of the body. When stretching statically, blood flow (capillary oxygenation) temporarily reduces due to vascular compression. – focus on your triceps lowering. Pancake Stretch. Start with your arms in a straight position and release with you arms while keeping your elbows in place keeping the DB close to your body.  Thus, blood flow increases. Five Arm Care Stretching Exercises for Baseball Players Cross-Body Stretch: This stretch addresses the posterior shoulder muscles which are prone tightness in overhead athletes. Hold this for 5-10 seconds and then release and repeat 2-3 times. Repeat with your other arm. Try this 10-move arm workout at home for when you don't want to leave your house to go to the gym, or need to get in a quick sweat session. Move your arms back, forward, and side-to-side until you feel your shoulders opening up. Best Arm Workout description: 1. Stretching increases your range of motion and flexibility by lengthening soft tissues such as muscles and ligaments. Using your other hand, grab the back of your reaching arm and lightly pull it to assist the stretch. Start slowly. You should feel an overall stretch from your fingers all the way through to your forearms. 4. It covers many of the stretches we described above. Do both sides three to five times. If for some reason, one or more of the rotator cuff muscles can’t help stabilize the shoulder; most major motions of the shoulder become impossible. Many athletes enjoy their sports but often forget to stretch. 3. The stretching exercises presented here are a few baseball players should be familiar with. Ideally, you should be able to pull your arms across your chest and never experience discomfort. For a more visual take on these stretches, check out this super short 3-minute video clip below. https://www.self.com/gallery/sexy-arms-no-equipment-slideshow However, immediately after releasing the stretch, the blood flow to these areas nearly doubles the pre-stretching levels. You should feel this mostly in … Maintain good posture. Sit on a flat bench or rest your back on a bar of a bench press.