Terrific 10

Here are 10 terrific exercises to help you warm up

Summer is all about being outdoors. Whether you play softball or baseball — or jog — proper stretching can reduce the risk of injury to your arms and legs. Below are 10 basic arm stretches that might not improve your performance, but should reduce your injury risk and leave you less sore the day after game day.

By Eric Kraushar
Sports Editor

Stretches 1-101. Arm stretch
Cross your right arm across your chest toward your left side, keeping your elbow straight. With the inside of your left elbow or your left hand, push your right arm back toward your body. You should feel the stretch in your right upper arm and shoulder. Switch arms and repeat.

2. Wrist stretch
Hold your right wrist limp, with the wrist higher than the elbow. Palm should face down. Use your left hand to press downward on hand, gripping right hand. Raise your wrists, pressing downward on the hand, and bring your elbows together. Repeat with the left hand facing downward. Now, straighten your forearm with palm up. Use left hand to pull down fingers. Repeat with other wrist.

3. Shoulder stretch
Take your right hand and, going over your shoulder, place it as far down your back as possible. Place your left hand on your right elbow and push backward. You should feel the stretch in your right shoulder area. Switch arms and repeat.

4. Chest stretch
Clasp your hands together behind your back, with your palms together. Keeping your elbows straight, lift your hands out and up behind you as far as possible. You should be able to feel the stretch in your shoulders and chest. For a deeper stretch, bend over at the waist, with your arms above you and elbows still straight. Let gravity pull your arms as far as possible. Slowly stand up and release your hands.

5. Hamstring stretch No. 1
Sit on the floor with one leg out straight. Bend the other leg at the knee and position the sole of that foot against your opposite inner thigh. Extend your arms and reach forward over the one straight leg by bending at the waist as far as possible. Hold this position for 10 seconds. Relax. Repeat.

6. Groin stretch
Sit with your feet in front of you. Place the bottoms of your feet together, and let your knees fall to the sides. Grasp your ankles and pull your feet toward you, as close as possible. While holding your ankles, place your elbows on the inside of your knees and push them down. You should feel the stretch in your groin area.

7. Hamstring stretch No. 2
Spread your legs a comfortable distance apart in a V-shape. Slowly stretch your arms straight out from your chest, resting them on the ground. Hold for 10 seconds. Repeat.

8. Glute stretch
Lie down on the floor with your left leg straight. Take your right leg and cross it over your body for 10 seconds. Repeat. Switch sides.

9. Crossover stretch
Cross your left leg over your right. Place your right forearm on your left leg and your left hand on the floor. Hold for 10 seconds. Repeat. Switch sides.

10. Hamstring stretch No. 3
Stand with your feet slightly apart (about 6 inches). Bend over at the waist and let your upper body hang down. Reach your hands toward the ground. You can bend your knees slightly. For a deeper stretch, grasp your calves and gently pull your upper body toward your legs. You should feel the stretch in your hamstring area, or the back of your thighs.