Pitching in baseball is one of the most stressful activities in sports. The shoulder is supported by four small muscles that make up the rotator cuff. These muscles can easily get damaged through the pitching process. Pitchers can build strength and range of motion in their shoulders by using exercise bands.
External Rotation
Place one end of a resistance band around a secure object. Take the other end of the band and hold it in your dominant hand at hip level. If you are right-handed, you are holding the band in front of your left hip. Pull your right hand outward until you have moved it about 180 degrees from the starting position. Do this 10 times, take a 30-second break and then repeat the set.
Internal Rotation
Secure a resistance band to a heavy object in a room or gymnasium. Take the other end of the resistance band and hold it in your dominant hand about 6 inches outside your hip. Pull the resistance band across your body until it is in front of your opposite hip. Return to the starting position. Do this 10 times, take a 30-second break and repeat the set.
Overhead Stretch
Place one end of the resistance band under the foot of your throwing hand. Hold the other end of the band in your right hand at your side. Slowly pull that band up until you are holding it straight over your head. Return to the starting position. Do this 10 times, take a 30-second break and repeat the set. Do the same exercise with your opposite arm.
Overhand Pitch
Secure the resistance band to a heavy object in a room and hold the other end in your hand at shoulder level with your dominant hand. Turn 180 degrees and step with your opposite foot, and pull the band down in a pitching motion. This will mimic what you do on the pitcher's mound. Return to the starting position. Do this 15 times, take a 30-second break and repeat the set.
Diagonal Woodchops
Loop the band under your left foot if you are right-handed or under your right foot if you are left-handed. Grasp the two ends of the band with both hands at waist level. Pull the band above your pitching shoulder in a diagonal manner. Return to the starting position. Do this 10 times, take a 30-second break and repeat the set.
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