Marlins pitchers perform this shoulder stretch twice a day—once in the morning before activity then once later in the day on their own.
Lie on your throwing side with your scapula against the floor. Move your arm in a 90-degree abducted position so your hand points directly at the ceiling. Use your non-throwing hand to internally force your throwing hand down towards the ground. Hold this stretch for about 20 to 30 seconds. Repeat for 3 to 4 repetitions.
"By leaning on the scapula and not falling back, you will be able to work the posterior cuff and help the flexibility of that as well." Back to main article
External hip rotation
Walking lunge with twist
Arm swing routine (2 minutes):
Horizontal shoulder adduction
Lying knee to chest
Seated straddled hamstring (right, left, middle)
Straddled hamstring stretch (right, left, middle)