Shoulder Prehab Program for Baseball Players | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

Shoulder Prehab Program for Baseball Players

February 24, 2011

Must See Baseball Videos

Let’s face it—if you are a baseball player, there’s a good chance you’ve suffered a shoulder injury. But even if you haven’t, now is the time to take preventive action.

External and internal exercises using tubing or bands are not enough to prevent shoulder injuries.

Many baseball players experience pain in the rotator cuff, but the cause of the pain is not the rotator cuff itself. Most rotator cuff injuries could be avoided by addressing issues in the thoracic spine and the scapula. Below, I share how to address the surrounding musculature. I guarantee that if you start to address these issues, your shoulder pain will subside.

Improve the quality of tissue surrounding the shoulder.

Tissue quality can be improved in a few minutes a day with the use of a foam roller, lacrosse ball or baseball. Check out the video below to see how to improve your tissue quality.

Improve the mobility of the thoracic spine.

Most rotator cuff injuries are caused by poor mobility in the thoracic spine. If your thoracic spine lacks adequate mobility, then your scapula will not be in proper position, and this will lead to rotator cuff injuries. The best time to work on t-spine mobility is during your warm-up. Check out the video below to learn how to improve the mobility of the thoracic spine.

Here is a sample warm-up my athletes use to improve their range of motion at the thoracic spine:

Foam Roller — Spend two minutes rolling out upper/middle back
Double Lacrosse Ball Extension [see video above] — 10 total reps
Side Lying Rotational Extension [see video above] — 8 each side
Push-Ups — 15 reps
Push-Ups Plus — 10 reps
Wall Slides — 10 reps
Band Pull Aparts — 25 reps
Dislocators — 10 reps

Improve the stability of the scapula.

Now that we have loosened up the tissue around your rotator cuff and improved the mobility of your thoracic spine, we can focus on stabilizing the scapula. Check out the video below to see how. Perform 2-3 sets for 8 reps. Perform one set before training and two sets following your training session.

Address the upper back.

Ninety percent of baseball players have weakness in their upper backs; therefore, it is essential for players to strengthen their external rotators and other upper back muscles. Watch the video below to see the best exercises for your upper back. Pick one and perform it towards the end of your workout for 3 sets of 10-15 reps.

Healthy shoulders are the key to a long, successful baseball career. It’s important to understand that while pain may be present in an area, the root of the pain is likely in the surrounding musculature or joint. Use the tips above to help bulletproof your shoulders, and keep playing the game you love.

Have you already sustained a season-ending injury? Our Injury Recovery Guide is full of advice and exercises to get your physical health back on track.

 

Photo:  boston.com

Joe Meglio is a strength and conditioning coach at the Underground Strength Gym in Edison, N.J. Mentored by one of the brightest minds in the strength and conditioning industry, Zach Even-Esh, Meglio has worked with athletes at the high school, college and professional level. He specializes in training baseball players. Besides being a strength coach, Meglio competed in his first powerlifting meet in 2010, setting the New Jersey state record for Squat, Deadlift and total in his weight class and division. He will graduate from Fairleigh Dickinson University in May 2011, following his final season as captain of the baseball team. For more information, please go to MeglioFitness.com.

Joe Meglio
- Joe Meglio is a strength and conditioning coach at the Underground Strength Gym in Edison, N.J. He is STACK's Expert of the Month for February...
Joe Meglio
- Joe Meglio is a strength and conditioning coach at the Underground Strength Gym in Edison, N.J. He is STACK's Expert of the Month for February...
Must See
NFL Wide Receiver Randall Cobb Outworks Everyone
Views: 24,898,354
Antonio Brown Juggles 3 Footballs
Views: 1,170,882
Peyton Manning Dumbbell Bench With 80+ Pounds
Views: 34,038,865

Featured Videos

Tim Tebow's NFL Off-Season Workout Views: 135,407
Path to the Pros 2015: Shaq Thompson Views: 14,586
Elite Performance With Mike Boyle: Train the Core While Standing Views: 311,611
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Patrick Willis' Homegrown Off-Season Workout
Views: 1,221,618
STACK Fitness Weekly: How To Do a Muscle-Up
Views: 778,105
How Greg Nixon Gets More 'Twerk' on the Track
Views: 950,576
Corey White's Off-Season Guide to Making Plays
Views: 1,396,869
Abby Wambach Will Do Whatever It Takes
Views: 2,814,024

Load More
More Cool Stuff You'll Like

How to Treat Piriformis Syndrome

If you have ever had tightness or sourness in your glutes that may or may not have radiated into your hamstrings, you might have suffered from...

Pectoral Tendon Ruptures and Injury Prevention

Coaches: Prevent Injuries With the Recovery Management Tool

5 Bodyweight Exercises to Prevent Baseball Injuries

How to Train With Running Blisters

Predicting the Impact of DeMarco Murray's Hand Injury

Tips for Working Out With a Hand or Arm Injury

2 Ways to Fix Anterior Pelvic Tilt

STUDY: Imaginary Exercise Helps You Recover Faster From Injury

What You Need to Know About Tiger Woods' Back Injury

The Future of Sports Injury Rehabilitation

Connective Tissue: The Key to Preventing ACL Injuries

The Secret Weapon Powering Stephen Curry's Resurgence

Achilles Tendon Ruptures: Prevention and Recovery

4 Sports Massage Techniques to Relieve Tight Muscles

Why Strengthening This Muscle May Fix Knee Pain

How to Prevent Injuries With 3 Yoga Poses

Prevent ACL Injuries With This Hamstring-Focused Workout

Basketball Players: Prevent Ankle Sprains With These 3 Exercises

5 Tips to Intelligently Train Through Lower Back Pain

4 Strategies to Prevent Tommy John Surgery

How to Keep Your Feet Healthy On and Off the Field

3 Ways to Prevent the Most Common Hockey Injury

The 8 Most Dangerous Exercises for Your Shoulders

5 Exercises to Prevent ACL Tears

7 Ways to Fix Back Pain

Eliminate Elbow Pain with These 3 Methods

5 Things You Can Do to Prevent Muscle Injuries

6 Steps for Recovering From a Season-Ending Injury

Evan Gattis's Protection-Enhanced Catcher's Helmet

Outsmart Injury With These 4 Predictive Tests

3 Causes of Recurring Hamstring Injuries

6 Simple Tips to Prevent Knee Injuries

8 of the Most Ridiculous Off-Field Athlete Injuries of All Time

Impressive Advances in ACL Rehab

6 Ways to Prevent Common Sports Injuries

10 Ways to Fix Back Pain

Sports Hernias: What You Need to Know

Bulletproof Your Body with 5 Easy Injury Prevention Exercises

Avoid Low-Back Pain With These 7 In-Season Exercises

Quarterbacks: 4 Tips to Keep Your Throwing Shoulder Healthy

How to Bench Press With a Shoulder Injury

How to Prevent Baseball Injuries During the Off-Season