Build a strong shoulder, and become a stronger pitcher!!

Here is a list of simple rotator cuff strengthening exercises that every pitcher should know. A solid shoulder strength and maintenance program helps prevent injury and works to stabilize the muscles surrounding the all important shoulder capsule. Each movement should be coordinated slowly and purposefully with no more than two or three pound weights.  We recommend our pitchers master these movements along with a tubing program (coming soon) and perform them daily prior to their stretching and throwing programs. 

Six exercises, Eight reps each set   6x8

1. Simple Shoulder Raise

   

Elbows at shoulder height.  Hands at 90 degree angle 

Fully extend arms above crown of the head and repeat 

2. Simple Shouler Fly

Elbows at shoulder height. Hands at 90. Scap retracted

With Elbows shoulder height, bring forearms parallel in front and return to scap retract position.

3. Shoulder "Full Can" Exercise      

Shoulders retracted, arms in neutral position

Keep scap retracted, hold the weights thumbs up (like full soda cans) lift straight arms to shoulder height and back down

                    

4. Shoulder "Empty Can" exercise

Scap Retracted, shoulders pulled back and arms neutral position

Scap retracted, hold the weights thumbs down (emptying out soda cans) lift to shoulder height and back down

5. Bent over rows

Bend back like a hinge, don't arch the back. Hang arms at neutral position

Lift elbows slightly past shoulder height, forming a "W" 

6. Bent Over Swim Fly's

Bend like a hinge, Hang arms at neutral and don't arch your back

Lift weights to chest

From the chest, fly the weights to shoulder height and straight back down to the beginning position

 7. External Rotation

Elbows tight to sides, 90 degree angle with elbows, thumbs up

Keep elbows tight to sides, no gap inbetween side and elbow, rotate weights externally

At PitchPro, we want our athletes to know these like the back of their gloves.....Keep working on these few simple movements until you can do them in your sleep! 

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