The rotator cuff is the main set of muscles and tendons used by baseball pitchers. It is also one of the pitcher's most-injured body parts. According to AngelFire.com, there are four parts of the rotator cuff: the supraspinatus muscle, the infraspinatus muscle, the teres minor muscle and the subscapularis muscle. Together, these four muscles allow pitchers to throw at speeds surpassing 100 miles per hour. Knowing what exercises to perform for both your rotator cuff and the rest of your arm can greatly increase your baseball longevity and performance.
Rotator Cuff Stretch With Arm Overhead
Lie on your back on a bench or a table, making sure about half of your head is on the table. Take a weight that you are comfortable lifting, and place your arm over your head, perpendicular to the ground. Raise your arm until it is as far back as possible, parallel to the ground. Hold it in the parallel position, then slowly raise it back to above your head. When your arm is fully extended behind your head, you should be able to feel your rotator cuffs stretch. If you cannot feel it stretching, then continue extending it until you can feel the stretch.
Cuff Stretches
There are two types of non-weight cuff stretches: posterior and inferior cuff stretches. For the posterior cuff stretch, grab the upper part of your opposite arm (for instance, grab your upper right arm with your left hand). Slowly pull the arm towards the opposite side of your body until you can feel it stretching in your shoulder. Hold your arm for about 15 or 20 seconds, then let go. Repeat with the other arm.
The inferior cuff stretch consists of a similar movement, but instead of pulling the arm across your body, pull it over your head, holding your elbow in the air. Make sure that you can feel the same stretch that you feel in the other cuff stretch.
Shoulder Abduction
Taking a dumbbell in each hand, stand with your hands down at your side. With your elbows locked, lift your arms until they are parallel to the ground. When you reach shoulder level, slowly lower the weights until they are back down at your sides. Repeat this until your shoulder starts to feel a bit tired. When lifting the weights, you should be able to feel your shoulder and tricep muscles stretching. Your muscles should struggle a bit, but it should not be painful at all. If, when lifting the dumbbells, you begin to feel pain, stop exercising immediately.
Rotator Cuff Anterior Raise
Stand straight, with your arms at your sides. Hold two dumbbells overhand, with your fingers on top of the weight, as opposed to underneath. Squeeze your shoulder blades together, then slowly bend your elbows, bring the weights up to shoulder level. Hold them there, then slowly lower them back down to the starting position. This will help condition and strengthen your shoulders.
Wrist Curls with Elastic Tubing
Sit on an exercise bar and grab an elastic workout tube. Step on the end of the tube with one foot and grab the other end of the tube with the hand on the same side of your body. Curl your arm as if you were doing bicep curls with a dumbbell. Lift the elastic, then lower the elastic in a controlled, resisted manner. Continue this for a few reps, then switch arms. This will condition your wrists and forearms, making them much stronger.
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