Forearm Stretches

Forearm stretches are a crucial component of the upper body preparation, particularly important for baseball players who rely heavily on grip strength and wrist mobility for throwing and batting.

Execution

Extend one arm straight out in front at shoulder height
Palm facing down, fingers pointing forward
Use the opposite hand to gently pull the fingers (including thumb) back toward the body
Hold for 10-15 seconds, feeling the stretch along the forearm
Release and repeat on the opposite arm
Perform a second set with palms facing up

Purpose

These stretches serve several important functions:

Increase flexibility in the wrist flexors and extensors
Prepare the forearms for the gripping demands of baseball
Improve blood flow to the hand and forearm muscles
Reduce risk of strain or tendonitis in the forearm
Enhance performance in throwing and batting
Particularly important for pitchers

Muscle Groups Targeted

Wrist flexors (inner forearm)
Wrist extensors (outer forearm)
Finger flexors
Pronators and supinators of the forearm

Coaching Points

Extend the arm fully but don’t lock the elbow
Apply gentle pressure - this should be a stretch, not pain
Ensure players stretch both arms equally
Hold each stretch long enough to feel the muscles relax
Breathe normally throughout the stretch
Emphasize the importance for pitchers, who should spend extra time on this

Common Mistakes

Pulling too hard or bouncing during the stretch
Not including the thumb in the stretch
Inadequate hold time (too brief)
Poor posture during the stretch
Skipping the palm-up variation

Variations

Kneeling Variation: For a deeper stretch, players can place their palms on the ground with fingers pointing back toward the body
Partner Variation: A partner can provide gentle, controlled resistance
Flexor-Specific: Add a variation to specifically target the inside (palm side) of the forearm

Proper forearm stretching is essential for baseball players at all levels and should be performed consistently as part of the warmup routine.