Last week we talked briefly about the demands of the thrower’s arm and the importance of proper exercise. Arm and shoulder care exercises are very useful tools a baseball player can use to help prevent injury and to stay on the field during the season. Arm care is much more about just “doing your band work” before or after games. If the shoulder and its surrounding structures are not in an optimal position, many exercises lose their impact. We’ve picked out a few of our favorite exercises that can be used as a part of a warm up routine or workout routine. All passwords are Rapidvideo.
The child’s pose lat stretch is an awesome drill that can provide immediate relief to a “tight” back. This position helps to tone down big extensor muscles and lengthen out the often over used lats. Be sure to breathe slowly and turn the palms up to the ceiling! https://vimeo.com/262068249
Prone external rotation is a great low-level drill to help improve posterior rotator cuff strength. It’s very important to train true rotation here, so be careful not to use too much weight. https://vimeo.com/271864826
PNF pattern variations are great for teaching strength in good positions. Be sure to maintain a good ribcage position and to feel the back of the top shoulder. Supine variations should always be done first in terms of progressing. https://vimeo.com/271863762
Internal rotation is probably one of the most important movements a baseball player must create. Lack of internal rotation is often the culprit for arm pain because athletes are great at cheating when it comes to moving. They will find other methods to move the arm and these compensatory actions often place stress on inappropriate areas. This drill teaches the athlete how to properly position the arm and ribcage and helps to re establish a true rotation pattern. Be sure to take your time and exhale slowly! https://vimeo.com/262107307
We hope this helps! Have a great week and as always please feel free to comment with suggestions or questions!
All the best,
The Rapid Team
www.go-rapid.com
Andrew Gordon, MS, CSCS
Andrew.Gordon@go-rapid.com
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Arm Care Drills
Posted - 06/10/2018 : 21:41:04
