I was asked by one of my clients what are some shoulder exercises to do for his son, who plays baseball. Here are some essential exercises that will help not only youth baseball players but also adults.
While many elite baseball players understand the concept of an arm care program, youth players often miss the opportunity.
The demand placed on youth baseball players has continued to rise with more players engaged in year-round baseball. Not surprisingly, the injury rates to the shoulder and elbow, including Tommy John surgery(more formally known as ulnar collateral ligament (UCL) reconstruction), have skyrocketed. Throwing a ball just once puts significant torque on the shoulder, and repetitive throwing without adequate shoulder strength can lead to injury.
The following list is recommendations I have for baseball players to significantly reduce the injury rates for the upper extremity. This blog will only address the final recommendation and provide pictures of the 5 essential exercises for any baseball player or overhead athlete.
Use correct throwing mechanics
Adhere to specific pitch count recommendations based on age(attached below)
NEVER continue pitching when the arm feels “tired”: pitching with arm fatigue is one of the best predictors of arm injury. Coaches and players need to understand that pain or soreness does not need to be present for a pitcher to be pulled from the game.
Engage in a proper arm care program like the one presented here.
Fortunately, the equipment needed to perform these exercises is minimal and very cost-effective. My recommendation is to use resistive bands and light dumbbells (1-3 lbs Youth | 5-7.5 lbs Adult). With these two items, all the exercises can easily be performed at home, at a gym or even on the field before practice or a game.
These exercises only represent the core exercises we prescribe as part of a comprehensive home exercise program. To learn more about this program and learn about additional exercises, be sure to contact me at Nicholas@poulin.healthcare. Whether you are preventing an injury or currently have one, these exercises and I can get you back to the field stronger and better than before!
Please see the following 5 Exercises and perform them with a 2-second hold at the contraction.
Target 3 Sets x 16 Reps
