Last week’s article emphasized the importance of exercising core body muscles to prevent back and shoulder pain which can occur with the onset of spring sports. Today’s article emphasizes core exercises that are more sport specific. These exercises are for sports that emphasize the use of the arms. This would include all throwing sports (baseball, softball), all racket sports and golf.
Try 12 repetitions of the following exercises every other day. Increase weight or resistance as needed but maintain excellent form throughout the exercise.
Back Throws: This takes two people. Lay on your back. The second person should stand about ten feet away from the feet of the person. The person lying on his back throws the weighted ball to the second person. This throw should emphasize the follow through with the person sitting up following the throw. While the first person is still sitting up the second person tosses the ball back to the first person who catches the ball and returns back to their supine position.
Theraband Punches: Attach the theraband at shoulder height to a door or heavy furniture. With the theraband behind you, pull the theraband through the movement of a throw. The follow through should be emphasized or exaggerated.
Theraband Up-Sweeps: Attach the theraband at knee height to a door or heavy furniture. With the theraband behind you, pull the theraband forward and up in the movement of a tennis forehand. The follow through should be emphasized or exaggerated.
Theraband Down-Sweeps: Attach the theraband at head height to a door or heavy furniture. With the theraband behind you, pull the theraband forward and down in the movement of a tennis serve. The follow through should be emphasized or exaggerated.
NOTE: Once mastered, the above exercises can be performed on dynamic discs or pillows for greater challenge to the core muscles and improve balance in preparation for the throwing a baseball, hitting a golf, tennis or baseball.
Training Program for the Throwing Shoulder - is every other day with a day’s rest in between. A ten minute warm-up such as light jogging is suggested before throwing.
Day 1: 45ft – 25 throws - rest - repeat
Day 3: 45ft – 25 throws - rest – repeat – rest – repeat
Day 5: 65ft – 25 throws - rest - repeat
Day 7: 65ft – 25 throws - rest – repeat – rest – repeat
Day 9: 90ft – 25 throws - rest - repeat
Day 11: 90ft – 25 throws - rest – repeat – rest – repeat
Day 13: 120ft – 25 throws - rest - repeat
Day 15: 120ft – 25 throws - rest – repeat – rest – repeat
Day 17: 150ft – 25 throws - rest - repeat
Day 19: 150ft – 25 throws - rest – repeat – rest – repeat
Day 21: 65ft – 25 throws - rest - repeat
Day 23: 65ft – 25 throws - rest – repeat – rest – repeat
Gary E. Mattingly, PT, PhD is a professor at the University of Scranton, Dept of Physical Therapy and an associate specializing in the prevention and rehabilitation of shoulder injuries at Mackarey & Mackarey PT Consultants in Scranton, PA.
Model Credit: We would like to thank Ron Chiavacci for agreeing to be our model. Ron is a profession baseball pitcher having experience with the Tigers, Expos, Pirates, Phillys, and Astros. Ron is also the director of Pro Staff Boot Camp, an instructional clinic for aspiring pitch
Photo Credit: Jen Hnatko
NEXT MONDAY – Read Dr. Paul J. Mackarey “Health & Exercise Forum!”
This article is not intended as a substitute for medical treatment. If you have questions related to your medical condition, please contact your family physician. For further inquires related to this topic email: email@example.com Paul J. Mackarey PT, DHSc, OCS is a Doctor in Health Sciences specializing in orthopaedic and sports physical therapy. Dr. Mackarey is in private practice and is an affiliated faculty member at the University of Scranton, PT Dept.