It's important to perform these exercises with proper form to avoid injury.
Rotator Cuff Exercise Plan
Frequency: At a minimum, 2-3 times per week
Pitchers must execute the exercise after bullpens and games.
Warm-Up (5-10 minutes)
- Arm circles: 1 minute (30 seconds in each direction)
- Pendulum swings: 1 minute (let your arm hang and gently swing it in small circles)
- Light stretching of the shoulder and upper back
Exercises
1. External Rotation with Resistance Band
Sets:** 3
Reps:** 10-15
Instructions: Attach a resistance band to a stable object at elbow height. Stand with your side to the band, hold the band with the hand farthest from it, and keep your elbow at a 90-degree angle. Rotate your arm outward, away from your body, and then return.
2. Internal Rotation with Resistance Band
Sets:** 3
Reps:** 10-15
Instructions:** Stand with your side to the band, holding the band with the hand closest to it. Keep your elbow at a 90-degree angle and rotate your arm inward towards your body.
3. Scaption Raise
Sets:** 3
Reps:** 10-15
Instructions:** Stand or sit with a light dumbbell in each hand. Raise your arms at a 30-degree angle from your body (thumbs up) until they reach shoulder height. Lower back down.
4. Lateral Raise
Sets:** 3
Reps:** 10-15
Instructions:** Stand with a dumbbell in each hand at your sides. Raise your arms out to the side until they reach shoulder height, then lower back down.
5. Prone Y's and T's
Sets:** 3
Reps:** 10-15 each
Instructions:** Lie face down on a bench or bed. For Y's, extend your arms overhead in a 'Y' shape and lift them slightly off the surface. For T's, extend your arms out to the side in a 'T' shape.
Cool Down (5-10 minutes)
- Stretch your shoulder by pulling your arm across your body.
- Doorway stretch for chest and shoulders.
Tips
- Start with light weights or resistance bands to avoid strain.
- Focus on slow, controlled movements.
- Rest for 30-60 seconds between sets.
- If you experience pain, stop the exercise and consult a professional.
Stay consistent and gradually increase resistance or weights as you get stronger!
