In the sport of baseball, pitchers put a lot of wear and tear on their arms. Exercise and training is important in order to condition the muscles in the arms and shoulders to withstand the daily stresses placed on them in practice and games. The use of stretch cords, also known as resistance bands, is a low-cost and effective way to work out the necessary muscles for pitching and keep the body strong and healthy to avoid injury.
Biceps Curls
For biceps curls with stretch cords, stand with your feet about shoulder-width apart. Keep your knees bent and step on the stretch cord tubing with one or both feet. Hold the grips at your sides with an underhand grip and keep your elbows steady and tight to your side. Curl the bands upward by bending your arm at the elbow. Focus on using your bicep muscles to pull the cord up toward your shoulders. Your motion should be slow and fluid. When you reach your shoulder area, slowly return your hands to the starting position and repeat several more times. You may lift both hands at the same time or alternate from one to the other. Try to keep your head forward and your back straight.
Triceps Extensions
For tricep extensions with stretch cords, stand straight with your feet shoulder-width apart. While holding one end of the cord in your right hand, raise your arm straight up and bend your elbow so that your hand and the cord are behind your head. With your left hand, reach behind your back and grab the other end of the cord. Hold the cord firm to your side with your left hand and then flex your right arm upward at the elbow until it is straight up in the air. Slowly return back to the starting position and repeat several times. Focus on your tricep muscle in your right arm as you flex and pull the cord upward. After several repetitions, switch hands and repeat the exercise with your left hand above your head.
Shoulder Press
For the shoulder press, stand with your feet shoulder-width apart. Stand on the middle of your stretch cord with both feet. Grab each end of the cord and bring them up to head level. Your upper arms should be straight out and and bent at the elbow so that your hands are near your head. Slowly pull the cord above your head so that your arms are now straight up above your head. Slowly return your hands back down to head level and repeat several times. You should feel the resistance in your shoulders. Keep your head forward and back straight.
Lateral Delts Raise
Stand straight up with your feet shoulder-width apart. Stand on the middle of your stretch cord with both feet. Grab an end of the cord with each hand and hold the grips at your sides. Lift your arms straight out to your sides until they are level with your shoulders and then return to the starting position. It will look like you are flapping your wings in slow motion. Repeat the exercise several times. Do not bend your elbows when lifting. Focus on your shoulder and back muscles when flexing. Keep your head forward and back straight.
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