Throwing is a crucial skill for sports such as baseball. The motion of overhand throwing places a significant strain on the shoulder joint, and conditioning programs should include exercises to strengthen the muscles involved. The goal of a strength-training program is to improve joint stability and mobility, avoid muscle imbalance and prevent injuries.
Horizontal Rotation
This exercise targets the rotator cuff muscles that rotate the shoulder joint during throwing. Stand with your feet shoulder-width apart and your arms extended to the sides. Bend your elbows at shoulder height and place your hands forward holding dumbbells with your palms facing the floor. Begin by lifting your forearms and hands toward the ceiling while keeping your upper arms and elbows stationary. Lower your forearms back to the starting position. Go past the starting position, lowering your forearms and hands down toward the floor. Complete three to four sets of 10 to 12 repetitions.
Lateral Raises
This exercise works the deltoids, the shoulder muscles that move the arm away from the body and bring the arm forward during the throwing motion. Stand with your feet slightly wider than shoulder-width apart. Extend your arms down by your thighs with your elbows slightly bent. Hold a pair of dumbbells in your hands with your palms facing inward. Lift your arms out to the sides until your arms are parallel to the floor, initiating the movement from your shoulders and not from your wrists. During the lift, rotate your hands, lifting your pinky finger higher than your thumb. Continue the exercise by slowly lowering your arms back to the starting position. Complete three to four sets of 10 to 12 repetitions.
Shoulder Extensions
This exercise targets your latissimus dorsi, the back muscle that brings your arm forward and down during the throwing motion. Lie on your stomach on a flat bench, extending your arm down toward the floor in alignment with your shoulder. Hold a dumbbell in your hand with your palm facing your body. Begin by lifting your arm, bringing it back toward your hip, lifting the weight to about four inches above your hip. Hold, and then slowly lower your arm back to the starting position. Complete two sets of 10 repetitions on each side.
Medicine Ball Trunk Rotations
This exercise works your core muscles, the abdominal, side obliques and lower back muscles. Your core rotates your torso and generates power that is transferred to your arms during throwing. Stand, holding a medicine ball close to your body, at chest height. Keep your hips stable and your knees slightly bent. Rotate your torso to one side without moving your hips. Continue by turning your body back to the center and over to the other side. Alternate the movement from side to side. Complete three to four sets of 10 to 12 repetitions.
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