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Many pitchers report shoulder or elbow pain at some point in their careers, limiting participation. But many of these injuries may be preventable by keeping a safe pitch count, ensuring proper throwing mechanics, maintaining range of motion and flexibility, working on strength and endurance, and performing a proper warm-up. It's important to include rotator cuff exercises in the routine.
These seven warm-up exercises incorporate anchored tubing. Perform one set of 30 repetitions of each:
1. External Rotation at 90 Degrees
- Stand facing the anchored tubing.
- Keeping your elbow bent at shoulder level, rotate your hand back into a throwing position.
- Return to the starting position.
2. Shoulder Flexion
- Stand facing away from the anchored tubing.
- Extend your shoulder and elbow.
- Raise your arm as you maintain that position.
- Return to the start position.
3. Shoulder Extension
- Stand facing the anchored tubing.
- Flex your shoulder to a 90-degree position with your elbow straight and thumb facing up.
- Pull the band down to a fully extended position while keeping your elbow straight.
- Return to the starting position.
4. Scapular Punches
- Stand facing away from the anchored tubing.
- Start with your elbow bent and your shoulder blade back.
- Punch at an upward angle, straightening your elbow and bringing your shoulder blade forward.
- Return to the starting position.
5. Low Rows
- Stand facing the anchored tubing.
- Start with your arms straight and your shoulder blades forward.
- Move your arms back while bending your elbows and pinching your shoulder blades together.
- Return to the starting position.
6. Throwing Acceleration
- Stand facing away from the anchored tubing.
- Start with your arm at shoulder height, elbow bent and hand rotated back.
- Move your arm across your body, similar to a throwing motion.
- Return to the starting position.
7. Throwing Deceleration
- Stand facing the anchored tubing.
- Start with your arm slightly forward.
- Move your arm and shoulder blade back.
- Bring your elbow to shoulder level with your elbow bent and hand rotated back.
- Slowly return to the starting position.
References:
Meyers, J.B., Pasquale, M.R., Laudner, K.G., et al. "On-the-field resistance-tubing exercises for throwers: an electromyographic analysis." Journal of Athletic Training. 2005; 40 (1): 15–22.
Read more:
- 3 Essential Rotator Cuff Stretches for Throwing Athletes
- Pitchers: Use Kettlebells to Prevent Shoulder Injuries
- Keeping Your Rotator Cuff Healthy and Pain-Free
- 5 Exercises Pitchers Should Avoid—and Several They Should Do
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