Baseball Pitching Workouts: PNF Stretching for Baseball Pitchers
Baseball pitching is a very dynamic activity with a great amount of stress placed on the muscles on both sides of the shoulder girdle. Due to this fact, the muscles must be both strong and flexible. PNF (Proprioceptive Neuromuscular Facilitation) stretching is great for targeting specific muscles or rehabbing muscles after an injury. It also increases flexibility and strength in the target muscle group.
As with any new training program, it is important to start slowly and learn proper technique. PNF stretches can put extra stress on the muscles, which increases the risk of injury to those muscles. A period of conditioning should be used to reduce this risk. A thorough warm up is needed before any stretching exercises are attempted. The warm up prepares the body for more intense activity and increases the core temperature, maximizing the benefits of stretching.
A pitcher places the muscles of the shoulder girdle under stress on a regular basis. Along with an overall stretching program, the addition of some specific PNF stretches for the muscles of the shoulder girdle, especially the muscles of the chest and back, will improve success in pitching and prolong a pitchers career. The pectoralis major and anterior deltoid muscles are contracted forcefully to pull the arm forward during the pitch. The muscles of the latissimus dorsi, teres major, and posterior deltoid are contracted to pull the arm back in the wind-up and cocking of the arm and then forcefully stretched during the acceleration, deceleration and follow through. This requires healthy muscles to be able to withstand these forces.
Performing a PNF stretch involves positioning the targeted muscle group in the proper position to be stretched and gently moving it until it is under tension. The stretched muscle is then contracted against a partner, or fixed object that inhibits movement, for 5 to 6 seconds. The effort of the contraction varies depending on the level of conditioning and overall health of the muscle.
The contracted muscle group is relaxed and slowly stretch a little further for 30 seconds. This is followed by a 30 second rest period to allow the muscle to recover and then the cycle is repeated for 2 to 4 repetitions. The timing recommendations for PNF stretching vary depending on who you talk to. The above numbers represent the timing recommendations that should provide the maximum benefits.
Stretching is too often neglected in conditioning programs. Due to the high number of pitches thrown during a season, flexibility and strength are essential to the pitcher. PNF stretching can be utilized to enhance both strength and flexibility. It can be used for performance enhancement, injury prevention, or rehabilitating many of the injuries associated with baseball. Proper stretching will help prevent many acute injuries, but even more important for a pitcher, it helps reduce those chronic, overuse injuries.
Author: Brad Walker
Brad Walker is an internationally recognized stretching and sports injury consultant with practical experience in the health and fitness industry. With over twenty years of training and practice, Brad has trained and worked with elite world champion athletes. Brad graduated from the University of New England and has continued with postgraduate studies in athletics, swimming, and triathlon coaching.
Brads first website, TheStretchingHandbook.com is currently the most visited website on the internet for information regarding stretching, flexibility and sports injury prevention with over one million unique visitors annually.
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