10 Best Stretches for Baseball Players

Baseball is a demanding sport when it comes to muscle engagement. Unlike some activities that rely on one muscle group, baseball works nearly every part of the body in different ways. Whether you're batting, throwing, pitching, or running the bases, you’re using several different parts of your body. Some of my students are casual softball players, while others are more serious baseball players. All of them work to continually strengthen nearly every aspect of their bodies.

Muscles Used in Baseball

Each movement in baseball engages a unique combination of muscles. Understanding which muscles are activated can help you train smarter and prevent injuries. It also can help us to understand exactly how to stretch said muscles.

Batting Muscles

When you step up to the plate, your upper body does a lot of the work. Your shoulders, arms, and wrists work to drive the bat through the zone. However, the real power comes from your hips, abs, and obliques. These core muscles help you rotate and generate force, transferring energy from your lower body into the swing.

Pitching & Throwing Muscles

While pitching and throwing use many of the same muscles as batting, they do so in an entirely different way. The motion engages the rotator cuff, back, abs, and legs, with your shoulders and arms playing a critical role in both power and control. A strong core is essential for stability, while the legs drive force through the pitch. Again, you’re really using your whole body.

Running & Sliding Muscles

Sprinting between bases requires explosive movement from the quadriceps, hamstrings, glutes, and calves, while sliding activates the hip flexors and core to control your body and minimize impact.

Common Baseball Injuries & How to Prevent Them

Baseball players put their bodies through a lot—high-speed pitches, explosive sprints, quick pivots, and sudden stops. With all this movement, injuries are bound to happen. Some of the most common baseball injuries include:

• Muscle bruising & contusions – From being hit by pitches or colliding with other players.

• ACL sprains & meniscus tears – Knee injuries often occur from quick lateral movements or sudden stops.

• Ankle & wrist sprains – These happen frequently while sliding, pivoting, or diving for a play.

• UCL sprains & tears – Pitchers are especially prone to ulnar collateral ligament (UCL) injuries, which sometimes require Tommy John surgery.

• Rotator cuff injuries – Overuse can lead to tears or tendonitis in the shoulder.

• Achilles tendonitis & knee tendonitis – Common in players who run frequently or make sudden directional changes.

Essential Baseball Stretches & How to Do Them

A proper stretching routine can help prevent injuries, improve mobility, and enhance overall performance. Below are some key stretches for baseball players, categorized by their benefits and the muscles they target.

Dynamic Stretches (Best for Warm-Ups)

These stretches help loosen up muscles and improve mobility before a workout, game, or practice. I generally recommend people do mobility or active stretches before engaging in the actual activity or exercise.

• Arm Circles (Targets: Shoulders, rotator cuff, upper arms)

  1. Stand with your feet shoulder-width apart and extend your arms out to the sides.

  2. Slowly make small circles with your arms, gradually increasing the size.

  3. Reverse the direction after 30 seconds.

• Leg Swings (Targets: Hips, hamstrings, quadriceps)

  1. Stand next to a wall or pole for support.

  2. Swing one leg forward and backward in a controlled motion.

  3. Perform 10-15 swings per leg.

• Butt Kicks (Targets: Hamstrings, quads, calves)

  1. Jog in place, bringing your heels up toward your glutes.

  2. Keep your back straight and engage your core.

  3. Continue for 30-60 seconds.

• Lateral Shuffles (Targets: Quads, glutes, calves, hip flexors)

  1. Stand with feet hip-width apart and knees slightly bent.

  2. Step to the side with one foot, then bring the other foot to meet it.

  3. Repeat for 30 seconds in each direction.

Static Stretches (Best for Cool-Downs & Flexibility)

These stretches help relieve tension and improve flexibility after playing.

• Supine Spinal Twist (Targets: Back, neck, shoulders, obliques)

  1. Lie on your back and bend one knee.

  2. Gently twist your torso, bringing the bent knee across your body.

  3. Hold for 20-30 seconds, then switch sides.

• Rotating Wrist & Forearm Stretch (Targets: Wrists, forearms, elbows)

  1. Extend your arm in front with the palm facing up.

  2. Use your other hand to gently pull back your fingers.

  3. Hold for 15-20 seconds per hand.

• Lateral Lunges (Targets: Inner thighs, glutes, quads, hamstrings)

  1. Step to the side with one foot, bending that knee while keeping the other leg straight.

  2. Push through your bent leg to return to standing.

  3. Repeat 10-15 times per side.

• Standing Triceps Stretch (Targets: Triceps, shoulders, upper back)

  1. Raise one arm overhead and bend the elbow to reach behind your head.

  2. Use your other hand to gently pull the elbow.

  3. Hold for 20-30 seconds, then switch arms.

• Kneeling Hip Flexor Stretch (Targets: Hip flexors, quads, lower back)

  1. Kneel on one knee, with the other foot flat in front.

  2. Lean forward slightly to stretch the hip flexor.

  3. Hold for 20-30 seconds per side.

• Doorway Pectoral Stretch (Targets: Chest, shoulders, upper arms)

  1. Stand in a doorway and place your hands on the frame at shoulder height.

  2. Step forward slightly to stretch your chest.

  3. Hold for 20-30 seconds.

• Glute Stretch (Targets: Glutes, lower back, hamstrings)

  1. Sit with one leg crossed over the other.

  2. Hug your knee to your chest while keeping your back straight.

  3. Hold for 20-30 seconds per side.

• Calf Stretch (Targets: Calves, Achilles tendon)

  1. Stand facing a wall and place your hands against it.

  2. Step one foot back and press the heel into the ground.

  3. Hold for 20-30 seconds per leg.

More Posts