- 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.
- Flexion (up to 50 repetitions): Start with arm at side, thumbs
forward. Raise arm to shoulder level and lower slowly.
- 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.
- 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.
- 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.
- 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.
- 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?