As a baseball player, I’m always on my toes about a potential injury that can keep me off the field. Every athlete dreads the day when they know something feels wrong. To minimize the chances of these kinds of injuries, having a solid injury prevention plan in your workouts is essential. The more stretches and warm-ups you do, the more you’ll notice yourself getting increasingly flexible. Check out our five recommendations for stretching exercises below!
Injury Prevention
Traditional Pigeon Pose
How to: Step your right foot behind your right wrist. Then inch the outer edge of your right foot behind your left wrist and lower your right knee to the mat behind your right hand. Step or slide your left foot further back so your left leg is straight behind you as you lower your pelvis toward the mat.
Benefits: Stretches the glutes and inner thigh of your front leg as well as the hip flexors of your back leg. Can help prevent hip or hamstring injuries.
Quad and Hamstring Stretch
How to: Stand near a wall or a piece of sturdy exercise equipment for support. Grasp your ankle and gently pull your heel up and back until you feel a stretch in the front of your thigh. Tighten the abdominal muscles to prevent your stomach from sagging outward, and keep your knees close together. Hold for about 30 seconds. Switch legs and repeat.
Benefits: Stretches out your quads and hamstrings, helping prevent tightness
Back Stretch
How to: Lie flat on your back, bend your right leg, and put it over your left leg, keeping both your arms flat on the mat, reaching out as far as you can go while keeping your shoulders on the ground. Repeat on the other side.
Benefits: Helps to ease back pain and prevent further discomfort.
Hip Mobility Stretch
How to: Lie on the floor with your knees bent at 90 degrees. Pull your left leg toward your chest, using your arms to hold it in place. Press through your right heel to lift your hips, focusing on using your right glute as much as possible. Make sure your hips are in a straight line with your right knee and your shoulders. Also, ensure your lower back doesn’t arch or over-extend. You may feel a stretch in your right hip flexors (pulling your left knee further into your chest can intensify the stretch). Slowly lower and repeat for reps, then switch to the other side. Complete 5 to 10 repetitions on each side.
Benefits: Combine stretching and strengthening to improve your active range of motion (mobility).
Tricep stretch.
How to: Lift your arm (left) overhead and bend your elbow, reaching your hand down your upper back. With your right hand, gently push on your left elbow. Hold the stretch for 15-20 seconds, feeling the stretch along your triceps. Repeat on the other arm.
Benefits: Targets the triceps brachii, which is stretched during the overhead movement.