How to Stretch for Softball 

Stretch for Softball

Warming up before a softball game can prevent injuries and soreness. It’s important to note that you must warm up completely, stretching every muscle group that will be used during the game. Remember that good posture gives you the maximum benefit from any stretch. Your shoulders should be aligned, your back straight, and your head forward with the chin level and eyes facing forward.

Read on to learn how to stretch for softball.

1.  Working the hips, lower back, and outside of the thigh, lie flat on your back with arms at the sides. Bend the right leg, and cross it over the straight lef leg at a 90-degree angle. Place your left hand on the right knee and extend the right arm straight on the ground. Gently pull into the stretch. Hold for 10 seconds and repeat with the other leg.
2. To work the back, hips and ribs, sit on the floor with legs extended straight out and together. Lift the right leg and cross it over the left leg, tucking the foot next to the knee, flatfooted on the ground. Slip the right elbow on the left side of the right knee. Gently stretch your ribs, back and hips using the leverage from the right arm on the knee. Hold for five seconds and repeat on the other side.
3. To stretch the groin, sit on the ground with legs criss-crossed. With a straight back, place the hands on the knees and gently press the down. Hold for five seconds, release and repeat 10 times.
4. To stretch the hamstrings, stand with your legs together, arms at the side. Cross the right foot over the left foot and bend forward, dropping the arms to the floor. Hold for five seconds. Perform 10 repetitions.
5. To stretch the quadriceps, stand with your hand against a wall for balance. Bend one leg and grasp the ankle with your hand. Extend the hip by pulling the ankle as close to the butt as possible. Hold for five seconds and release. Complete 10 reps.
6. To stretch the arms, standing with a straight back, extend the right arm diagonal across the body at shoulder height. The arm should be parallel to the ground. Place the left hand on the right elbow and gently pull into the stretch. Hold for five seconds, release and perform 10 reps. Repeat for the other leg. Next, lift the arm, pointing the elbow straight up and drop your hand behind your hand. Take your free hand and gently press on the elbow. Hold for 10 seconds and repeat on the other side.
7. To warm up the Achilles tendon, stand an arm length away from a wall. Stretch your arms out straight and step forward with one leg. Firmly plant that front foot. Slowly bend the arms to half way, feeling the stretch along the back of the ankle. Don’t bounce and make sure to retain a straight back. Hold for five seconds and perform 10 reps on each leg.

Tips & Warnings

Springtime gardening can be relaxing and therapeutic – all that digging, planting and working in the soil and enjoying the outdoors. But it also can be backbreaking and exhausting. “Yard work can be considered another great form of exercise,” says Dr. Stephen Ritter, of Methodist Sports Medicine/The Orthopedic Specialists. “But, with any physical activity, it’s important to warm up and stretch your muscles. Just as you are susceptible to back injuries when lifting weights, you also can be prone to back sprains when weeding your garden, mowing your lawn or raking leaves,” he says.

So, if you’re an avid gardener, here are tips to keep your back healthy:

Warm up before yard work: Take time to walk around outside to prepare your muscles for moving, lifting, digging or bending. Stretch back muscles by leaning forward carefully to touch your toes. For a seated back stretch, lean forward from your hips and reach for the floor and hold. A 5- to 10-minute warm-up for your back muscles will help prevent strains or soreness later.

Lift heavy loads properly: Always bend your knees and use your legs to lift your body up. Instead of reaching forward to move a heavy object, walk to it and lift it straight up off the ground by bending your knees and keeping your spine upright.

Avoid bending over a lot: Kneeling is always better than bending over for long periods. Try knee pads to protect your knees from dirt or soreness. If you’re weeding, try sitting on a bucket to keep your body at an angle to support your back. If you’re shoveling, place the tool directly in front of you, parallel to your hip bones.

Don’t overdo it: Avoid straining muscles by rotating tasks to avoid repetitive movements. After 15 minutes of raking, change to pruning or mowing. Space out gardening tasks over several days.

Relaxation

Relaxation exercises can relieve the tension in your neck, shoulders, arms and back. The simple act of relaxation can also help you refocus after hours of sitting at the computer screen. Put your elbows on your desk or computer table so that your arms are in the air and your palms are facing up. Lean your head into your arms, allowing your body weight to settle into your hands. Your eyebrows should rest on the bottom of your palms, and your forehead should be pressed against your fingers. Practice deep breathing during this relaxation exercise by taking slow, calculated breaths in through your nose. Hold each breath for a couple of seconds before exhaling through your mouth. Fifteen to 30 seconds of relaxation exercises every couple of hours can be beneficial. You can also massage your brow bone, cheekbones, eyelids and temples after relaxation exercises to loosen tense muscles in your face.

Eye Exercises

Eye strain is a particular concern of people who sit at a computer for many hours at a stretch. Whether you use the computer for work or play, your eyes can become tired and sore with prolonged use. A simple eye exercise that can prevent eye strain is referred to as the “20 rule,” according to MayoClinic.com. For every 20 minutes you are working at the computer, avert your eyes to a focal point 20 feet away from you. Hold the object in your sight for 20 seconds.

Neck and Shoulders

Ease the aching in your neck and shoulders by performing exercises at your computer or in your desk chair. Tilt your neck down toward one shoulder, hold for five seconds and straighten up to your normal position. Repeat the exercise with the other shoulder, and continue the cycle until you have completed five to 10 repetitions on each side. Roll your shoulders forward and backward five times each, and shrug up and down several times to loosen your shoulders. Perform these exercises as often as needed to reduce the tension in your muscles. Reduce the risk of hurting your neck and shoulders during computer work by ensuring that your monitor is at the right height for your body. The top of your computer screen should be at eye level so you don’t have to crane your neck as you work or play.

Arms and Hands

Keep your arms and fingers limber while sitting at the computer to prevent muscle cramps and possible repetitive strain injuries such as carpal tunnel syndrome. Lay your arm flat on the desk with your palm up, and touch each finger to your thumb, one at a time. Perform wrist bends while your palm is face up. Bend your wrist so that your fingers point toward the sky and continue to bend your wrist as far as you can toward your elbow. Turn your arm over so your hand is palm down and form a fist. Alternate between making a fist and spreading your fingers out wide to stretch your hand and fingers.

Back

Your back can become sore and tight from sitting at a computer desk for long stretches of time. Walk around for a few minutes every hour or more often if needed. Perform back bends right at the computer by bending over in your chair and touching your toes for five seconds. Get out of your chair and perform squats, an exercise in which you bend deeply from the knee while keeping your back straight. Squats can help relieve tension in your upper back and shoulders.

References

• University of Maryland Environmental Safety: Exercises for the Desk-Bound
• Carnegie Mellon Environmental Health and Safety: Desk Exercises
• MayoClinic; Eyestrain Prevention; July 2010

Weekly Healthy Recipe  Picadillo Pockets Recipe  Total Time:50 minPrep:  20 min Cook:  30 min Yield: 4 servings     Ingredients 2 teaspoons vegetable oil, plus more for brushing 1 shallot, finely chopped 1 clove garlic, minced Pinch of ground cinnamon 1/2 pound ground beef Kosher salt and freshly ground pepper 1 tablespoon tomato paste 3 tablespoons chopped tomato 3 tablespoons golden raisins 3 large pimiento-stuffed olives, finely chopped All-purpose flour, for dusting 1 11-ounce tube refrigerated French bread dough 1 large egg Directions Heat the vegetable oil in a medium skillet over medium-high heat. Add the shallot, garlic and cinnamon and cook, stirring, about 1 minute. Add the beef, 1/4 teaspoon salt, and pepper to taste; cook, breaking up the meat with a wooden spoon, until browned, about 3 minutes. Add the tomato paste, chopped tomato, raisins and olives and cook, stirring, 2 more minutes. Season with salt and pepper. Let the mixture cool completely. Preheat the oven to 425 degrees F and brush a baking sheet lightly with vegetable oil. On a floured surface, roll out the dough and fill the dinner pockets. Place the pockets seam-side down on the prepared baking sheet. Beat the egg and 1 tablespoon water in a small bowl; brush the pockets with the egg wash. Bake until golden brown, about 15 minutes.

Sitting at a computer all day can be taxing on your eyes, neck, shoulders and back. Neglecting muscle aches and eye strain can lead to repetitive stress injuries and may take a toll on your eyesight. Prevent work-related complications by performing exercises right at your computer desk and by taking frequent breaks throughout the day.

Relaxation

Relaxation exercises can relieve the tension in your neck, shoulders, arms and back. The simple act of relaxation can also help you refocus after hours of sitting at the computer screen. Put your elbows on your desk or computer table so that your arms are in the air and your palms are facing up. Lean your head into your arms, allowing your body weight to settle into your hands. Your eyebrows should rest on the bottom of your palms, and your forehead should be pressed against your fingers. Practice deep breathing during this relaxation exercise by taking slow, calculated breaths in through your nose. Hold each breath for a couple of seconds before exhaling through your mouth. Fifteen to 30 seconds of relaxation exercises every couple of hours can be beneficial. You can also massage your brow bone, cheekbones, eyelids and temples after relaxation exercises to loosen tense muscles in your face.

Eye Exercises

Eye strain is a particular concern of people who sit at a computer for many hours at a stretch. Whether you use the computer for work or play, your eyes can become tired and sore with prolonged use. A simple eye exercise that can prevent eye strain is referred to as the “20 rule,” according to MayoClinic.com. For every 20 minutes you are working at the computer, avert your eyes to a focal point 20 feet away from you. Hold the object in your sight for 20 seconds.

Neck and Shoulders

Ease the aching in your neck and shoulders by performing exercises at your computer or in your desk chair. Tilt your neck down toward one shoulder, hold for five seconds and straighten up to your normal position. Repeat the exercise with the other shoulder, and continue the cycle until you have completed five to 10 repetitions on each side. Roll your shoulders forward and backward five times each, and shrug up and down several times to loosen your shoulders. Perform these exercises as often as needed to reduce the tension in your muscles. Reduce the risk of hurting your neck and shoulders during computer work by ensuring that your monitor is at the right height for your body. The top of your computer screen should be at eye level so you don’t have to crane your neck as you work or play.

Arms and Hands

Keep your arms and fingers limber while sitting at the computer to prevent muscle cramps and possible repetitive strain injuries such as carpal tunnel syndrome. Lay your arm flat on the desk with your palm up, and touch each finger to your thumb, one at a time. Perform wrist bends while your palm is face up. Bend your wrist so that your fingers point toward the sky and continue to bend your wrist as far as you can toward your elbow. Turn your arm over so your hand is palm down and form a fist. Alternate between making a fist and spreading your fingers out wide to stretch your hand and fingers.

Back

Your back can become sore and tight from sitting at a computer desk for long stretches of time. Walk around for a few minutes every hour or more often if needed. Perform back bends right at the computer by bending over in your chair and touching your toes for five seconds. Get out of your chair and perform squats, an exercise in which you bend deeply from the knee while keeping your back straight. Squats can help relieve tension in your upper back and shoulders.

References

• University of Maryland Environmental Safety: Exercises for the Desk-Bound 
• Carnegie Mellon Environmental Health and Safety: Desk Exercises 
• MayoClinic; Eyestrain Prevention; July 2010 

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