Arm Care
"The Thrower's 12"
This program is designed to be an organized and concise exercise program that works the major muscles necessary for throwing. In addition, all exercises included are specific to the thrower and are designed to improve strength, power, and endurance of the shoulder's complex musculature. It combines traditional "thrower's 10" shoulder exercises with a few wrist/elbow exercises included as well.
***When performing these exercises, you should not experience pain, either during or after the exercise. If you do, seek medical evaluation***
Equipment
1. One (or two) 2-5 lb. dumbbells
2. Resistance band(s)
3. Chair, Bench, or Table
4. Towel
(Select a resistance band and a weight that is fatiguing by the 10th rep but that will allow you to complete the next set after a 30 to 60 second rest.)
Frequency
In-Season: 1 set of 10 reps, 1-2 times/week
Off-Season: 2 sets of 10 reps, 2-3 times/week
Exercises
1a. Diagonal Pattern Extension: Involved hand will grip band overhead and out to side. Pull band down and across body to opposite side of leg. During motion, lead with the thumb.
1b. Diagonal Pattern Flexion: Gripping band in hand of involved arm, begin with arm out from side 45 degrees and palm facing downward. After turning palm forward, proceed to flex elbow and bring arm up and over involved shoulder. Turn palm down and reverse to take arm to starting position.
2a. External Rotation at Waist: Stand with your elbow at 90°, fixed at side, and arm perpendicular to body. Place a rolled up towel between your body and arm. Grip band handle while the other end is fixed. Pull out your arm, keeping elbow at side. Return to starting position slowly and controlled.
2b. Internal Rotation at Waist: Stand with your elbow at 90°, fixed at side, and arm perpendicular to body. Grip band and pull band into body while keeping elbow at side. Return to starting position slowly and controlled.
2c. Internal Rotation at Shoulder Level (90°): Stand with your shoulder externally rotated and elbow bent to 90°. Keeping your shoulder away from the body, rotate it forward, keeping elbow bent at 90°. Return stretch band to starting position in slow and controlled manner.
2d. External Rotation at Shoulder Level (90°): Stand with shoulder abducted to 90°. Grip band while other end is fixed straight ahead, slightly lower than shoulder. Keeping shoulder abducted, rotate shoulder back keeping elbow at 90°. Return band to starting position.
3. Scapular Plane Raises to Shoulder Level: With a dumbbell or hand weight, raise your arm to shoulder level at 30° angle in front of body. Do not go above shoulder height. Hold for two seconds and slowly lower.
4. Shoulder Abduction to Shoulder Level (90°): With a dumbbell, raise your arm to the side at 90° while keeping elbow straight. Hold for two seconds and lower slowly.
5. Side-Lying External Rotation: Lie on uninvolved side, with involved arm at side of body and elbow bent to 90°. Keeping the elbow of involved arm fixed to side, raise arm. Hold 2-3 seconds and lower slowly.
6a. Prone Horizonal Abduction (Neutral): Lie on table, face down, with involved arm hanging straight to the floor and dumbbell in hand. Raise your arm out to the side, parallel to the floor. Hold for two seconds and lower slowly.
6b. Prone Rowing: Lie on your stomach with involved arm hanging over the side of the table, weight in hand and elbow straight. Slowly raise your arm, bending elbow and bring weight as high as possible. Hold at the top for two seconds, and then lower slowly.
7. Rows into External Rotation - 90° Abduction: With arm straight ahead, grasp band. Keeping your arm at shoulder height, bend your elbow and pull band towards the body until your elbow is at shoulder level and directly out to the side (90° abduction). Hold for two seconds, and then rotate shoulder upward until arm is at 90°. Hold at the top for two seconds then return slowly to starting position
8. Press-Ups: Seated on a chair or table, place both hands firmly on the sides of the chair or table, palm down and fingers pointed outward. Hands should be placed equal with shoulders. Slowly push downward through the hands to elevate your body. Hold the elevated position for 2 seconds and lower body slowly.
9. Push-Ups: Start in the down position with arms in a comfortable position and balls of the feet on the floor. Place hands no more than shoulder width apart. Push up as high as possible, rolling shoulders forward after elbows are straight. Slowly return to the starting position.
10a. Elbow Flexion (Bicep Curls): Standing with arm against side and palm facing inward, bend elbow upward turning palm up as you progress. Hold 2 seconds and lower slowly.
10b. Elbow Extension (Tricep Press): Raise involved arm overhead. Provide support at elbow from uninvolved hand. Straighten arm overhead. Hold 2 seconds and lower slowly.
11a. Wrist Extension: Supporting the forearm and with palm facing downward, raise a hand weight as far as possible. Hold for two seconds and lower slowly.
11b. Wrist Flexion: Supporting your forearm and with palm facing upward, lower the hand weight as far as possible and then curl it up as high as possible. Hold for two seconds and lower slowly.
12. Wrist Supination/Pronation: Forearm should be supported on table with wrist in neutral position. Using a hand weight, roll your wrist upward. Hold for two seconds and return to starting position.
