If you play any sport in which you throw a ball overhand, side-arm or underhand, keeping your rotator cuff muscle strong and loose is extremely important. How often you exercise your rotator cuff, and whether you should do it the day after throwing, depends on a number of factors. Before you proceed with any homemade workout plan, consult with either your primary care physician or your physical therapist to ensure you are physically healthy enough to do so.
Warnings
Rotator cuff injuries are quite common in many sports that involve the throwing motion. Whether you're a baseball player, a quarterback, or even a soccer player, the act of throwing excessively to the point of shoulder exhaustion can be dangerous if you don't take proper care of your arm afterward. Steven Ellis, a former Chicago Cubs pitcher and now published writer of several baseball drill books, recommends icing your arm after any extensive amount of throwing. If any part of your shoulder or arm are sore, or tender the next day, wait until you make a full recovery before you exercise your rotator cuff again.
Exercises
The rotator cuff is a group of muscles that help stabilize the shoulder and support the rotation of your arm. The two most commonly injured rotator cuff muscles are the supraspinatus and infraspinatus. If and when your arm has made a full recovery, there are a multitude of rotator cuff exercises you can do that will strengthen each muscle group that make up your rotator cuff. These exercises can be easily found on the internet by searching through medical and sports sites.
Stretches
Stretching can reduce your chances of injury and improve your overall flexibility. Stretching before exercise when your rotator cuff is cold can lead to an injury, though, so it's recommended to wait until after you've completed your next-day rotator cuff exercises before doing any shoulder or arm stretches. Rotator cuff stretches often stretch more than one arm muscle as well, so it may be best to give your entire arm and upper back a light workout before proceeding to a full-on stretching routine.
Considerations
If you are a quarterback or pitcher, your rotator cuff goes through an intense amount of physical labor every time you practice or play a game. Therefore, rotator cuff exercises and stretching routines need to be a regular part of your year-long lifestyle. Whether you're in season or not, your rotator cuff needs regular stimulation and exercise to stay in top physical condition. Even professional athletes who have the best training equipment and doctors in the world injure their rotator cuffs regularly.
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