Throw Harder, No More Pain With This BEST Arm Care Routine

Introduction

Whether you’re a seasoned pitcher or just stepping onto the field, taking care of your arm is a game-changer. A strong, resilient, and pain-free arm is a career saver and can skyrocket your performance and keep you playing for years to come.

We’ve put together the ultimate arm care routine to help you throw harder and stay injury-free. You can add these exercises to your post-throwing or rest day regimen for you to build endurance and fend off those pesky elbow and shoulder injuries.

Ready to step up your game? Let’s dive in!

Banded External Rotation

The first exercise is crucial for strengthening the rotator cuff and shoulder muscles, which are heavily used in throwing sports. This exercise helps improve shoulder stability and reduces the risk of injuries.

Follow these steps:

1. Setup: Place a towel under your armpit to serve as a pivot point. Attach a resistance band to a stable anchor point at elbow height.
2. Position: Stand on one knee with your banded arm at a 90-degree angle, elbow tucked to your side, and shoulder blades pulled back and down.
3. Movement: Rotate your arm outward, keeping your elbow fixed, then slowly return to the starting position
4. Repetition: Do this for each arm for 12-15 reps for 2-3 sets

Benefits: This exercise strengthens the rotator cuff and the muscles around the shoulder blade, essential for stability and power during pitching.

Banded Internal Rotation

Banded Internal Rotation complements the external rotation exercise by targeting the internal rotator muscles. This helps balance the strength of the shoulder muscles, ensuring overall stability and performance.

Follow these Steps:

1. Setup: Switch the band to the opposite side and attach it at elbow height.
2. Position: Stand on one knee with your banded arm at a 90-degree angle, elbow tucked to your side, and shoulder blades back and down.
3. Movement: Rotate your arm inward, keeping your elbow fixed, then slowly return to the starting position.
4. Repetition: Do this for each arm for 15-20 reps for 2-3 sets

Benefits: Strengthening the internal rotators helps balance the shoulder’s musculature, preventing overuse injuries.

90-Degree External Rotation

This exercise focuses on strengthening the external rotators at a more challenging angle. It is vital for improving the mechanics and power of your throwing motion.

Follow these steps:

1. Setup: Stand with the band attached at elbow height.
2. Position: Raise your elbow to shoulder height, keeping a 90-degree angle in your arm, and support your elbow with your opposite hand.
3. Movement: Rotate your arm downward, then slowly return to the starting position.
4. Repetition: Do this for each arm for 10-15 reps for 2-3 sets

Benefits: This exercise focuses on the external rotators at a challenging angle, crucial for throwing mechanics.

PNF Pattern

The PNF (Proprioceptive Neuromuscular Facilitation) Pattern exercise enhances coordination and strength in the shoulder. It mimics the throwing motion, making it an excellent drill for pitchers.

Follow these steps:

1. Setup: Attach the band at a low anchor point.
2. Position: Stand facing away from the band, holding it with your arm extended.
3. Movement: Pull the band upward and across your body, mimicking a throwing motion, then slowly return.
4. Repetition: Do this with each arm for 15-20 reps 3 sets

Benefits: PNF (Proprioceptive Neuromuscular Facilitation) patterns enhance coordination and strength in the shoulder, improving throwing efficiency.

Prone T

This is designed to strengthen the middle and lower trapezius muscles, which are essential for scapular stability. This exercise helps maintain proper shoulder mechanics and posture.

Follow these steps:

1. Setup: Lie face down on the ground with your arms extended out to the sides, thumbs pointing up.
2. Position: Keep your shoulder blades pulled down and together.
3. Movement: Lift your arms off the ground, squeezing your shoulder blades, then slowly lower them back down.
4. Repetition: Do this for 15 reps 3-4 sets

Benefits: This exercise strengthens the middle and lower trapezius muscles, which are vital for scapular stability.

Prone W

The Prone W targets the rhomboids and lower traps, muscles critical for shoulder health. This exercise supports proper shoulder blade movement and stability.

Steps:

1. Setup: Lie face down with your arms bent at a 90-degree angle, forming a W shape.
2. Position: Keep your shoulder blades pulled down and together.
3. Movement: Lift your arms off the ground, squeezing your shoulder blades, then slowly lower them back down.
4. Repetition: Do this for 15 reps 3-4 sets

Benefits: Prone W targets the rhomboids and lower traps, essential for maintaining shoulder health and proper posture.

Forearm Supination and Pronation

This exercise is vital for developing strong forearm muscles. These muscles contribute to better control and power during throwing, reducing the risk of elbow pain.

Follow these steps:

1. Setup: Hold a bat or weighted object with your arm bent at a 90-degree angle.
2. Position: Start with your palm facing down.
3. Movement: Slowly rotate your forearm to turn your palm up, then return to the starting position.
4. Repetition: Do this for 20 reps 3 sets

Benefits: Strengthening the forearm muscles aids in better control and power during throwing, reducing the risk of elbow pain.

If you want to learn more about these exercises, check out this video:

If you also want an effective upper body warm up routine, check also this other video as well.

Conclusion:

These targeted exercises can make a significant difference in your throwing performance and arm health. 

That’s why At Myokinetix, we are passionate about helping baseball and other throwing athletes elevate their game and extend their careers. Our expert team of physical therapists and  specialists is committed to crafting tailored and personalized arm care routines that empower you to throw harder, faster, and without pain. 

With Myokinetix, you can achieve a stronger, healthier, and more resilient arm, setting yourself up for long-term success

Book a call with us today to start your journey toward peak performance and injury-free play!