Whether you're competing in baseball, the shot put or softball, the act of throwing requires a strong foundation in your core muscles, as well as a strong shoulder. The muscles of your rotator cuff are some of the smallest muscles in your body, but they're responsible for providing stability and range of motion to one of the most flexible joints in the body. Certain exercises can help you throw farther without injuring your shoulder.
Can Raise
Stand with your feet about shoulder-width apart and your shoulders directly over your hips. Hold a pair of dumbbells or a couple of full cans of food in your hands with your palms facing forward. Lift your arms out to the sides at about a 45-degree angle, with your thumbs facing up and your elbows straight. Try to think that you're standing in the middle of a clock face and raise your arms out toward the "10 and 2 o'clock positions. Hold this position for a couple of seconds and then return to the starting position with a slow and controlled motion.
Anterior Raise
Like the can raise, the anterior raise can be performed using full cans of food, a pair of dumbbells or even weight plates. Stand with your feet about shoulder-width apart and the weights in your hands, with your arms resting by your sides and your palms facing your body. Lift your arms straight out to the front with your hands about shoulder-width apart. Continue lifting until your arms are parallel to the ground. Hold this position for a couple of seconds and then lower your arms and repeat for your desired number of repetitions.
Diagonal Flexion
The diagonal flexion exercise helps strengthen the muscles along the rear of your shoulder. It can be performed using a can of food, a dumbbell or a cable machine. Hold the weight in your throwing hand with your arm across your body in a position that the can is positioned at hip level on your opposite side. Lift your arm up and back at a 45-degree angle until your arm is cocked in a motion similar to throwing. Hold this position for a couple of seconds and then return to the starting position with your arm across your body. Repeat according to your exercise plan.
Exercise Ball Reverse Plank
The exercise ball reverse plank is designed to strengthen and provide stability to your rotator cuff, back muscles and the muscles of your core, helping you develop power when throwing. Place both feet on an exercise ball with your body supported on your arms in a motion similar to that of a pushup. Be sure that you create a straight line from your ankles to your shoulders. Hold this position until the point at which you no longer can maintain proper form. Then repeat it.
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