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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