Surgical tubing, or resistance tubing, is a frequently used tool for pitching training to increase strength in the rotator cuffs. Rotator cuff exercises supplement other strength training activities and ensure that these smaller muscles on the shoulder can handle the strain of pitching. If muscles such as the deltoids become considerably stronger than the rotator cuffs from popular exercises like shoulder presses and lateral raises, then the deltoids will produce more force than the rotators can handle.
Diagonal Extension
Diagonal extension is an exercise for the rotator cuffs that uses surgical tubing. This exercise targets the subscapularis muscle of the rotator cuff. This muscle attaches on the back near the shoulder blade. To perform the diagonal extension exercise, tie one end of the tubing to a sturdy object above head level and hold the other end with your arm straight out to your side and pointing upward toward the object. Start with your palm facing forward and then pull your arm down across your body toward your opposite hip. Work both arms for balance.
Diagonal Flexion
The diagonal flexion exercise works the rotator cuff muscles in the opposite direction as the diagonal extension exercise. Flexing the shoulder means to bring the arm upwards, like pitchers do at the beginning of a throw. To perform the diagonal flexion exercise, tie one end of the tubing to an object at floor level and hold the other end with your right arm across your body and hand near your left hip. Then, raise your arm up and to the right against resistance from the tubing to end in the starting position of the extension exercise. Work both arms.
90-degree External Rotation
External rotation is the act of rotating the arm backwards. The 90-degree external rotation exercise places the arm in a similar position to cocking the arm back before throwing a pitch. To perform the 90-degree external rotation exercise, tie one end of the tubing to an object at chest height and stand facing the object. Hold the other end of the tubing in your right hand with the arm bent at 90-degrees lifted next to your shoulder. Then, rotate your arm backward so that your forearm points to the ceiling, pulling on the tubing. This exercise strengthens the teres minor and infraspinatus muscles of the rotator cuff. Work both arms.
90-degree Internal Rotation
The 90-degree internal rotation exercise strengthens the opposite muscles of the 90-degree external rotation exercise. This exercise is similar to the forward movement pitchers use to throw the ball. To perform a 90-degree internal rotation, begin in the end position of the external rotation exercise but with your back to the object. Then, rotate your arm forwards until your forearm points forward and your arm is parallel to the floor. This pulls on the tubing. The end position of the internal rotation exercise matches the starting position of the external rotation exercise and vice versa. Internal rotation strengthens the subscapularis and teres major rotator cuff muscles.
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