The rotator cuff is made up of a group of four muscles that stabilize the shoulder and decelerate the arm after a pitch. The four muscles include the supraspinatus--responsible for raising the arm and moving it away from the body--infraspinatus and teres minor--responsible for moving the arm away from body in external rotation--and subscapularis--located on the front part of shoulder and responsible for internal rotation of the humerus. Performing rotator cuff exercises can reduce the risk for injury and improve overall pitching performance.
Step 1
Use a light dumbbell or light resistance band secured at a few inches above waist level for an external rotation exercise. This exercise will work the entire rotator cuff while focusing on the teres minor and infraspinatus. External rotation--or the movement of the arm away from the body--is one of the weakest movements in pitchers.
Step 2
Hold the elbow at a 90-degree angle with the hand the exact height as the elbow. Grab the dumbbell or resistance band so the band pulls across the body. Stand far enough from the wall so the band is slightly stretched and not loose.
Step 3
Keep the elbow next to the body as you pull the hand and resistance band away from your body. Slowly externally rotate the arm by rotating the arm while keeping the upper arm relaxed. Return to the starting position and repeat for 10 to 15 repetitions and switch arms.
Tips and Warnings
- Implement rotator cuff exercises into warm-up and regular strength training sessions.
- Always practice proper technique during each exercise.
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