Thanks for the thoughts.
I am a junior in college and I am a right handed pitcher who throws sidearm and I have my whole life. My problem is that I open up when throwing a lot and my arm drags from behind. We did not have a pitching coach or anyone to help out our staff and so as the season went on I went from being on my game to having some trouble with my mechanics. I usually throw in the mid 80's and have topped out at 89, but I do not know how hard I was throwing this year.
I am our closer and during the season I went 9 days without throwing in any games (5 games) and after that my coach started me in a game where I threw 52 pitches, which is a lot more than a closer usually throws and after that I could tell something was wrong with my mechanics and arm strenght and then it caught up with me by the end of the year.
My rehab the first couple of days included this:
Light to medum strength band -
3 x 10 sets of 10 front raises
3 x 10 sets of side raises
3 x 10 sets of 45 degree raises with thumb down
3 x 10 sets of external rotation
3 x 10 sets of internal rotation
a 2 pound medicine ball -
While laying on my back I would use the med ball and go from 45 degrees in front of my body and take it to the back at 45 degrees which was 2 x 20 and then I did the same from the left side of my body to the right
3 pound dumbbell -
While laying on my stomach and my arm over the side of the table I did
2 x 10 of front raises
2 x 10 side raises with thumb down
2 x 10 pulls to my body
I know once i come back I need to make sure my shoulder does not fly open again, but like I said we don't have a pitching coach, and it is hard to find someone who will work with a sidearm pitcher.