Throwing Exercises

Sports Injury Prevention > Throwing Exercises

Colonial Ortho Sports Med

Throwing Exercises

If you have any specific questions about any medical matter, it is recommended that you consult your doctor or professional healthcare provider before starting any exercise program.

Exercises

  • Sleeper Stretch
    • Lie on side with arm out in front of you (perpendicular to your body).
    • Keeping your elbow bent 90 degrees, push forearm down towards table, stretching the back of your shoulder.
    • The intensity of the stretch should be mild. You should not have any residual pain when you are done stretching.
    • Hold for 30 seconds, and repeat two times.
    • Unilateral Bridge Example
  • T's
    • Lie face down with involved arm hanging straight to the floor.
    • Raise arm out to the side, parallel to the floor.
    • Your palm should face down.
    • Hold 2 seconds and lower slowly.
    • When you can do 20 with good control and minimal strain, increase weight 1 lb at a time.
    • Single Leg Squat Example
  • Y's
    • Lie face down with arm hanging straight to the floor.
    • Raise arm up and out, parallel to the floor (in the shape of a Y).
    • Hold 2 seconds and lower slowly.
    • When you can do 20 with good control and minimal strain, increase weight 1lb at a time.
    • Single Leg Squat Example
  • L's
    • Lie on table with involved arm hanging with elbow bent at side
    • Rotate your arm so your forearm is parallel to the floor (in the shape of an L).
    • Raise arm up keeping arm parallel to the floor.
    • Hold 2 seconds and lower slowly.
    • When you can do 20 with good control and minimal strain, increase weight 1lb at a time.
    • Lateral Plank Example
  • Sidelying External Rotation
    • Lie on side on table with upper arm at side with elbow bent to 90 degrees with towel roll under your elbow.
    • Raise your wrist up towards ceiling while keeping elbow at side. Hold 2 seconds and lower slowly.
    • When you can do 20 with good control and minimal strain, increase weight 1 lb at a time.
    • Lateral Lunge Example
  • Rows
    • Lie on your stomach with your involved arm hanging over the side of the table with your elbow straight.
    • Slowly raise your arm, bending elbow.
    • Hold at the top for 2 seconds then slowly lower.
    • When you can do 20 with good control and minimal strain, increase weight 1 lb at a time.
    • Unilateral Heel Raise
  • Push Up with a Plus
    • Start in the down position with arms in a comfortable position.
    • Place hands no more than shoulder width apart.
    • Push up as high as possible, rolling shoulders forward after elbows are straight.
    • Start with a push-up into wall.
    • Gradually progress to kneeling, and finally to floor as tolerable.
    • Squats Example
  • Triceps Dips
    • Seated on floor with feet and hands on the ground.
    • Push up on feet and hands and straighten the elbows.
    • Then bend your elbows without allowing yourself to sit back on the ground.
    • Then straighten elbows.
    • You can begin with two feet on the ground and progress to single leg.
    • Plank Example
  • Prone Plank
    • Start on ground.
    • Place elbows no more than shoulder width apart.
    • Push up onto feet and elbows, holding your spine level.
    • Start by holding for 15 seconds and progress up to 1 minute.
    • Be sure to stop exercise if you are painful or cannot maintain good form.
    • Lunge Example
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