The Triceps Myofascial Release is part of the Performance Plus Stretching Series.  Lie on your side with the arm above your head and the elbow bent up.place the ball at the back of your arm and roll it up and down the backside of your arm. You can use your legs to help you move.

The Foot Myofascial Release is part of the Performance Plus Stretching Series. the most simple of all rolling exercises, simply take your shoe off and roll the ball on the underside of your foot. Increase the pressure as much as required.

The Gluteal Myofascial Release is part of the Performance Plus Stretching Series. Place the ball on the floor and position your affected buttock on the ball. Using your arms, move your buttock over the ball. You can vary the amount of pressure through your gluteal region by changing the amount of weight you place through your arms. When you find a particularly tender area, hold this position, or slide the lower leg up and down increasing the pressure through the ball.

The Calf Myofascial Release is part of the Performance Plus Stretching Series. Place the foam roller underneath your calf.
Take the other leg and cross it over so it is resting on your shin in order to apply extra pressure. Balance yourself with your hands as you lift your legs and feet off the floor. Roll back and forth along the calf muscle.

The Quadricepts Myofascial Release is part of the Performance Plus Stretching Series. Lie on your front and place the foam roller underneath your leg. Bend the opposite leg and bring it out to the side to help you move back and forth. Roll the entire length of the thigh muscle, staying off the knee joint.

The ITB / TFL Myofascial Release is part of the Performance Plus Stretching Series..Lie on your affected side and place the foam roller underneath the IT band. Cross the top leg over the front of the lower leg to help you move back and forth. Roll from just below the boney bit of your hip, to just above the knee joint. Do not roll over bone on a foam roller, stay on the soft tissue.

The Hamstring Myofascial Release is part of the Performance Plus Stretching Series. Take the foam roller and place it underneath the back of your affected thigh. Cross the other leg over the top in order to apply more pressure to the movement. Lift yourself up onto your hands and roll forward and backwards along the hamstring muscle on the back of the leg. Do not roll onto the back of the knee with the foam roller.

The Thoracic Stretch is Part of the Performance Plus Stretching Series. It is a great stretch to provide mid back mobility which is really useful in all aspects of throwing and hitting. Start on your hands and knees, with your hands under your shoulders and knees under your hips. Take one hand off the floor and reach in and through between your other arm and your legs. Allow your body and head to follow, moving your shoulder down towards the floor as your hand reaches through. You should feel a stretch down your side, your shoulder blade and neck. Hold this position for a few seconds, and then return to the starting position. Reach your arm out to the other side, and then up towards the ceiling. Follow the movement of your hand with your head, twisting in the other direction to look up towards the ceiling. Hold this position, and then repeat the sequence. Repeat 10 times each way.

The Wrist and Elbow Extension Stretch is part of the Performance Plus Stretching Series. It is a really important stretch in maintaining arm health. Stand upright and prepare to start the shoulder stretch exercise. This exercise stretches the muscles in your upper arm, upper back and shoulder and can be performed either sitting or standing. Move your arm across your chest at the height of your shoulder. Use your other hand to gently hold your elbow and pull the arm a little further across. You should feel the stretch across the back of your arm and shoulder. Hold this position  for 20 seconds and return to the start position and repeat to the other side. Complete twice each arm.

The Wrist and Elbow Extension Stretch is part of the Performance Plus Stretching Series. It is a really important stretch in maintaining arm health. Start in a seated or standing position. Bring your arm out in front of you, keeping your elbow straight and wrist and fingers relaxed. Use your opposite hand to stretch the wrist and fingers back so that your palm faces in. Hold this position in a stretch for 20 seconds before relaxing the arm. Repeat 3 times each arm.

The Cobra Stretch is part of the Performance plus Stretching Series. Its a really useful stretch to loosen the lower back and pelvis. Start position is lying face down on the floor in the prone position as if ready to start a push up but keeping the hip and legs in contact with the floor.
 From the prone position, gently press up using the arms and shoulders keeping the legs, pelvis, and lower abdomen in contact with the floor. Perform the exercise in a slowly to the end of the movement range and then pause briefly, rather than holding as if performing a traditional static stretch. Repeat 10 times

The Sumo Squat Stretch is part of the Performance plus Stretching Series. Its a really useful stretch to loosen the lower back hips and calves. Stand with your feet shoulder-width apart, and squat down between your legs with your knees turned out.
Put your fingers underneath your toes for balance, and bring your chest up. Push your elbows into your thighs to push the knees out further, stretching the inside of your thighs. Hold for 20 seconds and repeat 3 times

The Quad Stretch is part of the Performance Plus Stretching Series. To perform the stretch, Stand up straight, close to a wall or supportive surface. Bend your knee on the affected leg, taking your heel towards your buttock. Hold onto the top of your foot with your hand, and gently pull your heel closer in towards your buttock, until you feel a stretch in the front of your thigh. Ensure you keep your knees together. Hold this position for 20 seconds and repeat on each leg 3 times..

The Seated 90 Stretch is Part of  the Performance Plus stretching Series. Its really effective at stretching out the hips which can get really tight from baseball.  To perform the stretch, Sit upright in a chair. Cross the ankle of the affected leg over the opposite thigh just above the knee. Lean forwards, bending from the hip. Increase the stretch by placing your hand on the inside of the affected knee, and apply some downwards pressure. Do not round your back whilst you hold this position. Hold for 20 seconds and repeat 3 times each leg.