Proper Stretching Techniques

Warm - up

A muscle with an elevated internal temperature is more capable of a greater maximal strength output. In addition, muscles will relax thus increasing your ability (and comfort) to stretch. A good warm-up might be 1/2 mile to 1 mile jog or 5 minutes of some light aerobic activity such as jumping rope.

Stretching

Flexibility, by definition, is the range of movement of a specific joint or group of joints influenced by the associated structures (i.e. muscles, tendons, ligaments). Increasing flexibility decreases injuries to those joints in addition to contributing to a better athletic performance. The basis of improved flexibility is stretching - stretching the tissues (tendons) that connect your muscles to your bones. Flexibility is always possible, regardless of muscle strength or size. With this comes increased range of motion which is so important in softball. Throwing, running, hitting, and pitching all require a good range of motion for successful execution.

There are two types of stretching:

1. static

2. ballistic

Static stretching is a comfortable, slow stretch that allows the muscle time to relax. This is the best method for developing flexibility, where ballistic stretching, or bouncing, can result in torn muscle fibers and muscle spasms. Good flexibility can be achieved in a relatively short period of time. Likewise, it is lost rather quickly unless you maintain a daily regimen of stretching. Apply the following four rules to every stretch:

Rule 1. Stretch to the point of comfort.

Stretching should be easy and relaxed. If it hurts during stretching or when you've released the stretch, then you have stretched too far.

Rule 2. Hold the point of comfortable tension. Bouncing can cause damage to the tendons.

Rule 3. Hold the stretch for a count of 12. Release and repeat two more times.

Rule 4. Frequency and consistency. You cannot stretch too often if done correctly.