Full Body
How to do a full body stretch before a baseball game?
Because i mostly get cramps on my sides like bad so if you can give me a full body stretch then will be good.
If you're getting cramps make sure you're drinking enough water BEFORE the game, and if you don't get enough sodium or potassium in your diet, add some (either via drink or food [ie. banana]).
DON'T STRETCH! Make sure you does a dynamic warm up before you do excercises, and before you plays in any sport, as stretching reduces speed, strength, and force production, and doesn't decrease the risk of injury (it can actually increase it). It also increases DOMS (delayed onset muscle soreness).
What you want to do then is a dynamic warm up:
High knees
Butt kickers
Side shuffles (feet nearly touch in between each rep)
Backwards running
Lunges (get low)
Karaokes
Arm Swing, circles
Running, sprints
Push ups
Or if you lives close enough, a hot 10 minute shower. The goal is to raise the body temperature 1 - 1 1/2ยบ C.
So once you warm up, start to throw, build up your intensity, then start pitching off the mound.
"Stretching reduces the strength-endurance capability of a pitcher (Kokkonen, Nelson, & Arnall, 2001).
Excessive stretching in warm-ups inhibits strength performance (Kokkonen & Nelson, 1996) and force production (Behm, Button, & Butt, 2001; Evetovich, Nauman, Conley, & Todd, 2003; Fry, McLellan, Weiss, & Rosato, 2003).
Stretching routines should be moderate to minimal and cease at least one hour before the game (Fowles & Sale, 1997).
Stretching reduces throwing velocity(Noffal, Knudson, & Brown, 2004).
Stretching does not prevent injuries (Herbert & Gabriel, 2002; Wilkinson & Williams, 2003).
Some researchers have said that no stretching should be performed at all before explosive activities (Young & Behm, 2003)."
Now, why is that?
"When muscles are stretched beyond natural voluntary ranges of motion, the muscles and tendons are stretched unnaturally. Excessive stretching damages tissues and promotes inflammation [which is really bad if you're going to start lifting or doing explosive movements (ie. sports)]" (Yang, Im, & Wang, 2005). Continual stretching can lead to "lengthened" muscles. That condition leads to two performance altering states.
1) The range of movement of the joint about which the lengthened muscles gird is increased. That results in the range of effective contraction of the muscles being altered. Maximum muscle performance will have to occur in a different range of motion to the original natural range. IF a lengthened muscle is required still to perform in the orginal natural range, then performance in that range will be reduced because of the extra stretch. Maximally lenghtened muscles about a joint are associated often with a loosening of the joint. Increased leaxity can expose the joint to increased injury through collisions or simply through maximum efforts. Intra-joint movements can also stimulate aggravations to other structural tissues as well as bony structures.
2) If continued for a long time, muscles, tendons, etc... will start to loose some of their elastic properties, which would further decrease power and speed while increasing the risk of injuries.
From The Science and Art of Baseball Pitching (which in this section, discusses why one wouldn't want to stretch, and the literature out there that supports it), 44.4: "Running economy is actually improved when muscles are stiff. Craib, Mitchell, Fields, Cooper, Hopewell, & Morgan (1996) concluded running economy needs natural tightness in lower leg muscles and connective tissues to maximize the storage and return of elastic energy, and reduce the need for stabilizing activity. Continuing with the theme that the elasticity of muscles needs to be preserved for high performances, Jones (2002) attributed running performance to metabolism in the muscles and stiffer musculotendinous structures that facilitate a greater elastic energy return during the shortening phase of the stretch-shortening cycle. A certain level of muscle stiffness preservs the storage and return properties of elastic energy that can be used to generate energy in an activity. The contribution of elastic energy to overall muscle performance is as much as 25-40% (Cavagna & Margaria, 1966; Cavagna, Saibene, & Margaria, 1964).
Nelson, Driscoll, Landin, Young, and Schexnayder, (2005) found that stretching before sprinting, slowed 20-meter sprint times. A review of data-based investigations led to the conclusion that stretching did not improve performance capability (Ingraham, 2003)."
 |
 NEW C18 1 Fat Reducing Massage Belt Carry Case Included LCD Display $29.95 (1 Bid) Time Remaining: 7h 43m |
 Omron Healthcare HBF 516B Full Body Sensor w Scale Blk $119.99 Time Remaining: 22h 27m Buy It Now for only: $119.99 |
 Omron Healthcare HBF 514C Full Body Sensor w Scale $90.91 Time Remaining: 1d 21h 31m Buy It Now for only: $90.91 |
 Body By Jake Tower 200 Full Body Exercise Gym $50.00 Time Remaining: 1d 22h 53m Buy It Now for only: $160.00 |
 gunnar petersons core secrets full body challenge $5.00 Time Remaining: 2d 12h 34m |
 Daisy Fuentes DELUXE Full Body WORKOUT KIT Ball DVDs $29.99 Time Remaining: 2d 13h 45m Buy It Now for only: $34.99 |
 Omron Healthcare HBF 510W Full Body Sensor w Scale Wht $82.02 Time Remaining: 2d 21h 44m Buy It Now for only: $82.02 |
 EVERLAST SAUNA SUIT WORKOUT FITNESS FULL BODY L XL NEW $9.95 Time Remaining: 4d 8h 25m Buy It Now for only: $12.95 |
 Body Sport Full Foam Roller White 6 X 12 Latex Free $14.89 Time Remaining: 4d 9h 33m Buy It Now for only: $14.89 |
 Body Sport Full Foam Roller White 6 X 36 Latex Free $25.99 Time Remaining: 4d 9h 33m Buy It Now for only: $25.99 |
 Physical Mind Institute THE METHOD PILATES Full Body Workout II Video VHS $8.00 Time Remaining: 4d 9h 55m Buy It Now for only: $8.00 |
 Stamina Full Body Circuit Exercise machine 55 3510 $49.00 Time Remaining: 4d 11h 1m Buy It Now for only: $79.00 |
 HBF 516B Full Body Sensor w Scale Blk Omron Healthcare $94.49 Time Remaining: 4d 11h 8m Buy It Now for only: $94.49 |
 Body Fitness Core Pilate Disc Cushion Exercise Full body Workout Sport With Pump $17.98 Time Remaining: 5d 2h 36m Buy It Now for only: $17.98 |
 Omron Hbf 400 Full Body Sensor Body Composition Monitor With Scale $63.48 Time Remaining: 5d 21h 4m Buy It Now for only: $63.48 |
 Set Of 2 Yoga Blocks Stretch Props Full Body Weight Support Comfortable NEW $28.95 Time Remaining: 6d 18h 29m Buy It Now for only: $28.95 |
 Total Gym 1100 Full Body Workout Fitness Machine $399.99 Time Remaining: 8d 5h 38m Buy It Now for only: $399.99 |
 New Power Slimming Full Body Fat Vibrator Machine $230.00 Time Remaining: 8d 16h 8m Buy It Now for only: $230.00 |
 GoFit Core Balance Disc Cushion Full body Workout Sport and Training DVD $69.63 Time Remaining: 9d 7h 37m Buy It Now for only: $69.63 |
 JFit Fit Core Balance Disc Cushion Full body Workout Sport and Training $31.49 Time Remaining: 9d 11h 4m Buy It Now for only: $31.49 |
 JFit Fit Core Balance Disc Cushion Full body Workout Sport and Training $31.66 Time Remaining: 9d 11h 8m Buy It Now for only: $31.66 |
 GoFit Core Balance Disc DVD Cushion Full body Workout Sport and Training $30.93 Time Remaining: 10d 6h 15m Buy It Now for only: $30.93 |
 CONFIDENCE FULL SLIM BODY VIBRATION PLATFORM MASSAGE FITNESS MACHINE TRAINER $399.99 Time Remaining: 10d 14h 57m Buy It Now for only: $399.99 |
 Body Solid 7 Piece Red Steel 6 To 42 Inch Stackable Plyo Box Full Set $919.99 Time Remaining: 10d 16h 37m Buy It Now for only: $919.99 |
 Body Solid 36 Inch Full Foam Roller $34.99 Time Remaining: 10d 17h 22m Buy It Now for only: $34.99 |
 Home Gym Exercise Equipment Weights Full Body Work Out $389.95 Time Remaining: 10d 20h 46m Buy It Now for only: $389.95 |
 GENUINE REAL DEAL SOLID Weider Total FULL Body Works 5000 Home Gym EXERCISE $184.19 Time Remaining: 13d 17h 20m Buy It Now for only: $184.19 |
 Vibro Shape massage belt with sauna effect $34.00 Time Remaining: 14d 2m Buy It Now for only: $34.00 |
 Vibration Machine Whole body Power Plate Vibrating Fit Massage Health Exercise $1,045.00 Time Remaining: 14d 19h 55m Buy It Now for only: $1,045.00 |
 Colombian Butt Lifter Full Body ShaperPost Surgery Fajas Reductoras Colombianas $85.50 Time Remaining: 15d 15h 54m Buy It Now for only: $85.50 |
 Core Secrets Full Body Accelerated Core DVD by Gunnar Almost 80 Minutes Long $4.75 Time Remaining: 16d 8h 52m Buy It Now for only: $4.75 |
 i Fit Massage Whole Body Vibration Exercise Machine WBV $799.95 Time Remaining: 17d 16h 31m Buy It Now for only: $799.95 |
 i Fit Massage Whole Body Vibration Exercise Machine WBV $799.95 Time Remaining: 17d 16h 45m Buy It Now for only: $799.95 |
 Omron Full Body Composition Monitor Scale4 Person Profile5 Fitness Indicators $79.99 Time Remaining: 17d 19h 21m Buy It Now for only: $79.99 |
 NIB EVERLAST PILATES 4 WAY AB STRETCH CORDS FULL BODY TONING ADJUSTABLE $19.99 Time Remaining: 18d 8h 15m Buy It Now for only: $19.99 |
 HBF 510W Full Body Sensor w Scale Wht Omron Healthcare $83.49 Time Remaining: 18d 17h 41m Buy It Now for only: $83.49 |
 Sunny Crazy Fit Vibration Massage Full BodyMassager $264.95 Time Remaining: 18d 18h 58m Buy It Now for only: $264.95 |
 Cando Resistance Exercise Tubing with Handles XX Light to XXX Heavy NEW $19.99 Time Remaining: 19d 9h 24m Buy It Now for only: $19.99 |
 Cando BowTie Resistance Exercise Tubing w handles XX Light to XX Heavy NEW $17.99 Time Remaining: 19d 9h 57m Buy It Now for only: $17.99 |
 The most exclusive massage belt with sauna effect Vibro Shape $29.99 Time Remaining: 20d 1h 12m Buy It Now for only: $29.99 |
 Vibro Shape Body Toning System $29.99 Time Remaining: 20d 3h 27m Buy It Now for only: $29.99 |
 Sunny Health Fitness Air Walk Trainer Full Body Cardio Work Out Home Gym NEW $112.99 Time Remaining: 20d 13h 20m Buy It Now for only: $112.99 |
 Total Gym 1100 Full Body Workout Fitness Machine $399.99 Time Remaining: 20d 18h 3m Buy It Now for only: $399.99 |
 Precor EFX 556 V3 Rear Drive Elliptical full body Trainer cordless $1,495.00 Time Remaining: 21d 9h 4m Buy It Now for only: $1,495.00 |
 HBF 514C Full Body Sensor w Scale Omron Healthcare $93.49 Time Remaining: 23d 7h 50m Buy It Now for only: $93.49 |
 BODY SOLID FUSION 600 GYM AUTHORIZED DEALERS FULL WARRANTY $2,275.00 Time Remaining: 23d 14h 1m Buy It Now for only: $2,275.00 |
 NEW GoFit Chin Up Station Raised Bar Upper Body + ABS Full Range Motion Workout $49.99 Time Remaining: 24d 5h 45m Buy It Now for only: $49.99 |
 Omron Full Body Sensor Body Comp Monitor Scale $94.00 Time Remaining: 25d 12h 20m Buy It Now for only: $94.00 |
 Power Sculpt by Joyce Sorenson Full Body Low Impact $2.50 Time Remaining: 25d 13h 4m Buy It Now for only: $2.50 |
 Tony Littles Gazelle FREESTYLE Crosstrainer Full Body Workout $74.99 Time Remaining: 25d 18h 15m Buy It Now for only: $74.99 |
 First Degree Fitness Full Commercial E 920 Professional UBE Upper Body Ergometer $3,558.00 Time Remaining: 26d 7h 50m Buy It Now for only: $3,558.00 |
 NEW POWERLINE BODY SOLID HOME GYM FULL BSG10X $924.99 Time Remaining: 26d 9h 12m Buy It Now for only: $924.99 |
 NEW POWERLINE BODY SOLID HOME GYM FULL PHG1000X $459.99 Time Remaining: 26d 9h 12m Buy It Now for only: $459.99 |
 BODY SOLID BI ANGULAR Upper Full Bench G6B GYM $2,295.00 Time Remaining: 26d 9h 14m Buy It Now for only: $2,295.00 |
 New Body Solid Pro Power Rack 11 GUAGE GPR 378 Full Warranty $599.00 Time Remaining: 26d 12h 30m Buy It Now for only: $599.00 |
 CORE SECRETS FULL BODY WORKOUT ACCELERATED CORE TRAINING DVDS $6.99 Time Remaining: 26d 15h 26m Buy It Now for only: $6.99 |
 Colombian Butt Lifter Full Body Shaper Postpartum Post Surgery Fajas Reductoras $85.50 Time Remaining: 27d 14h 26m Buy It Now for only: $85.50 |
 Colombian Capri Full Body Shaper Girdle Post Partum Faja Colombiana Post Parto $94.50 Time Remaining: 27d 14h 36m Buy It Now for only: $94.50 |
 Gunnar Petersons Core Secrets 25 minute Full Body Accelerated Core Training $8.00 Time Remaining: 27d 15h 3m Buy It Now for only: $8.00 |
 Gunnar Petersons Core Secrets Full Body Challenge DVD $12.00 Time Remaining: 27d 15h 5m Buy It Now for only: $12.00 |
 Swing Glider elliptical Full body workout must see video one of a kind $109.00 Time Remaining: 27d 15h 8m Buy It Now for only: $109.00 |
 LifeCORE HRT Rower Ultra compact Rower Magnetic Resistance for Full body Workout $819.99 Time Remaining: 28d 10h 2m Buy It Now for only: $819.99 |
 Health Mark Osci Full Body Vibrate Vibration Platform $899.00 Time Remaining: 28d 10h 28m Buy It Now for only: $899.00 |
 BodyWedge21 Abs Butt Thighs Triceps Chest + Lower Back Full Body Workout $49.77 Time Remaining: 28d 11h 17m Buy It Now for only: $49.77 |
 Health Mark Osci Stadium Full Body Workout Vibration Platform $449.00 Time Remaining: 28d 11h 44m Buy It Now for only: $449.00 |
 Health Mark Osci Stadium Full Body Workout Vibration Platform w Handle Bar $494.00 Time Remaining: 28d 12h 25m Buy It Now for only: $494.00 |
 BODY BY JAKE TOWER 200 HOME GYM FULL BODY DOOR WORKOUT MACHINE GUIDE DVD STRAPS $149.99 Time Remaining: 28d 18h 15m Buy It Now for only: $149.99 |
 Spinervals 30 Ultra Full Body Iron Girl Cycling DVD $29.93 Time Remaining: 28d 22h 6m Buy It Now for only: $29.93 |
 Body Solid 36 Full Foam Roller BSTFR36F $26.53 Time Remaining: 29d 30m Buy It Now for only: $26.53 |
 NEW Physique 57 Classic Full Body Workout DVD Work Out Excercise $22.99 Time Remaining: 29d 6h 37m Buy It Now for only: $22.99 |
 TOA Ultra Vibe 6 Full Body Lipolysis Vibration Machine $999.00 Time Remaining: 29d 13h 2m Buy It Now for only: $999.00 |