1. BASEBALL MANITOBA STRETCHING PROGRAM Presented by: Dave Blatz CAT©, CFC, BPE Team Canada Baseball - Head Athletic Therapist 2008 Beijing Summer Olympics - Medical Team 2010 Vancouver Winter Olympics - Host Medical Team

2. STRETCHING - Dynamic Stretch = as a warm-up will help you make the transition from resting to activity; increase functional flexibility, increase blood flow/warmth to muscles. Static Stretch = use as a cool-down method; hold for 30 seconds; will help bring you from a high-energy activity back down to rest. 3-5 sets x 15-30secs (alternating LEFT/RIGHT); repeat 3-5 times/week Do not bounce; hold stretch in comfortable position; if you feel pain means you are pushing too hard and likely causing damage

3. HAMSTRING (BENT KNEE) - bend knee to chest and straighten leg as best you can NOTE: should still have some flexion in knee during stretch and leg may shake

4. GLUTEAL STRETCH - bend knee to chest and pull across body to your opposite shoulder

5. PIRIFORMIS STRETCH - cross front leg in front of body (bent knee); and push/lean forward; feel stretch in the gluteal region of the forward (bent) leg

6. ADDUCTORS (GROIN)

7. QUADRICEPS - side lying; grab ankle and extend hip backwards keeping leg parallel to floor ILIOTIBIAL BAND - side lying; grab ankle; extend hip backwards; using other foot push the back leg down to the floor

8. HIP FLEXOR (LUNGE) - lunge position; keep back straight; push pelvis forward; feel stretch in leg pointing backward (front of hip)

9. ABDOMINAL (Cobra Stretch) - flat on stomach and extend spine; look up to the ceiling; deep breath in (hold for 3 seconds); exhale and return to floor

10. GASTROCS (calf stretch) - be sure to keep heel on floor

11. ROTATOR CUFF (SLEEPER STRETCH) - lie on side with arm in line with shoulder (bent at 90 degrees at elbow); push forearm down toward table PROGRESSION: lie on side with arm at 45 degree; roll onto shoulder; and push forearm toward body

12. RHOMBOIDS - hand over opposite foot; straighten leg; look down to knee; feel stretch behind shoulder blade

13. PECTORAL - forearm stays flat to wall; rotate body away; should feel stretch through the front of the chest NOTE: can modify the height of the hand on the wall to stretch different fibres of the pectoralis muscle

14. BICEPS - forearm stays flat to wall; rotate thumb down to the floor; shoulder feel stretch through biceps muscle

15. FOREARM FLEXOR / EXTENSOR - keep elbow straight; alternate wrist extension/flexion; should feel stretch to front/back of forearm