1	Throwers Strengthening and Stretching Exercises
2	Center for Athletic Medicine Preston Wolin, MD Amy Ingraffia MEd, ATC Catherine Hancock, MPT Adam Piller MPA-C Contact us at: www.athleticmed.com 773-248-4150
3	Strengthening Exercises It is important for ball players to continue and maintain a shoulder program year-round. The following slides will show you some integral strengthening exercises that can easily be done on a consistent basis.
4	The Following Exercises Can Be Used With Bands Or Tubing These can usually be purchased at a sporting goods store. Different colored bands/tubes represent different amounts of resistance. When you start you should usually start with the medium resistance. This will allow you to complete all exercises with minimal difficulty. When these exercises become easy, you can increase the amount of resistance.
5	Internal Rotation at 0 Degrees Abduction Standing with elbow fixed at side (elbow at 90) and shoulder rotated out. Grip tubing/band and pull across your body, into stomach. Return tubing/band slow and controlled to starting position. 3 sets of 10
6	Internal Rotation at 0 Degrees Abduction
7	External Rotation at 0 Degrees Abduction Standing with elbow fixed at side (elbow at 90) and arm across body. Grip tubing/band and pull out with arm keeping elbow at side. Return tubing/band slow and controlled to starting position. 3 sets of 10
8	Internal Rotation at 90 Degrees Abduction Stand with shoulder abducted to 90 degrees and elbow at 90 degrees. Grip tubing/band (resistance is behind you). Keeping position of shoulder and elbow rotate shoulder forward. Return tubing/band slow and controlled to starting position. 3 sets of 10
9	External Rotation at 90 Degrees Abduction Stand with shoulder abducted to 90 degrees and elbow at 90 degrees. Grip tubing/band (resistance is in front of you). Keeping position of shoulder and elbow rotate shoulder back. Return tubing/band slow and controlled to starting position. 3 sets of 10
10	3-Point Rows Stand with arms stretched in front of you holding onto tubing/band. Square shoulders, squeeze scapulas, and pull tubing/band towards your chest. Hold for several seconds, return tubing/band slow and controlled to starting position. 3 sets of 10
11	3-Point Rows
12	Throwing Motion With tubing/band fixed behind you, hold tubing/band in throwing hand. Pull forward as though throwing a ball.
13	Throwing Motion
14	Stretches Jogging increases blood flow to the muscles and joints thus increasing flexibility. Prior to any stretching the athlete should jog anywhere from 5 to 10 minutes in order to develop a light sweat. At that time they should initiate stretching.
15	Sleeper Stretch While side-lying with shoulder at 45 degrees abduction and elbow at 90 degrees. Place hand on forearm and push arm toward table. Hold for 15 to 20 seconds, release, and repeat 5 times.
16	Doorway Pectoralis Stretch at 90 Degrees Abduction Place shoulders at 90 degrees abduction and elbows at 90 degrees flexion. Rest forearms in doorway and lean forward. Hold for 15 to 20 seconds, release, and repeat 5 times.
17	Doorway Pectoralis Stretch at 145 Degrees Abduction Place shoulders at 145 degrees abduction. Place wrists in doorway and lean forward keeping elbows straight. Hold for 15 to 20 seconds, release, and repeat 5 times.
18	Strap Stretch Holding strap in both hands behind back, pull arm up by pulling strap with other arm Hold for 15 to 20 seconds, release, and repeat 5 times. You may also switch and stretch both arms. The same exercise may also be used with a towel.
19	Posterior Capsular Stretch With uninvolved arm, grasp elbow of involved arm and pull across chest to stretch. Hold for 15 to 20 seconds, release, and repeat 5 times.
20	Inferior Capsular Stretch Hold involved arm overhead with elbow bent and arm straight Push elbow in a downward motion for a stretch Hold for 15 to 20 seconds, release, and repeat 5 times.