Rotator Cuff Exercises (and More) for Pitchers

By: Daniel Stein

Provided by Stack.com

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.