Rotator cuff workout help

  1. Flexion (up to 50 repetitions): Start with arm midway between the

front and side of the body, thumbs down. Raise arms diagonally to

shoulder height and lower slowly.

  1. Flexion (up to 50 repetitions): Start with arm at side, thumbs

forward. Raise arm to shoulder level and lower slowly.

  1. External Rotation (up to 50 repetitions): Lie on your side with elbow

bent to 90 degrees, keeping the elbow pressed in to the side of the

body. Squeeze shoulder blades together as you lift your hand away

from your stomach towards the ceiling and then lower slowly. Repeat

with the other arm.

  1. External Rotation (up to 50 repetitions): Lie on your stomach with

your elbow bent to 90 degrees. Squeeze the shoulder blades together as

you raise your hand up, and then lower slowly. Repeat with the other

arm.

  1. Internal Rotation (up to 50 repetitions): Place a stretchy exercise

band that will offer resistance in the door. Squeeze the shoulder

blades together, keeping the elbow pressed to side of the body. Then

pull hand toward stomach and slowly return. Repeat with the other

arm.

  1. Horizontal Abduction (up to 50 repetitions): Place opposite arm on a

table that is approximately the height of your hip. Start with arm

hanging straight down with the thumb pointing to the side, then lift

arm to shoulder height. Lower slowly and repeat with the other arm.

  1. Push-up Plus (up to 20 repetitions): Perform standing push-ups against

the wall. As you straighten your arms, press through the shoulders

and round the chest. Progress to a counter top, floor with knees

bent, then a floor with legs straight.

does anybody know if this would help increase pitching velocity and overall arm health?

The Thrower’s Ten basically has the same thing along with some other workouts:

http://www.asmi.org/SportsMed/throwing/thrower10.html