The shoulder is one of the most complicated joints in the body. A baseball player's shoulder is constantly at risk for injury because the four muscles of the rotator cuff are small and easily injured. The key to having a healthy shoulder throughout the course of a season is to exercise it intelligently and not overwork it.
Jobe Workout
This exercise was first prescribed by noted orthopedist Dr. Frank Jobe. Many of the top baseball pitchers who encounter shoulder problems go to Jobe for surgery. In order to strengthen the shoulder, take hold of two 3 lb. dumbbells. Hold them at your sides. Slowly raise your arms until they are fully extended toward the outside of the room. Hold the position for a count of three. Return to the starting position. Do this 15 times, take a 30-second break and repeat the set.
Curls on an Exercise Ball
Sit on an exercise ball and find your balance point. Take hold of the same 3 lb. weights you used in the Jobe exercise. Hold the weights down at your sides and curl them up to your shoulders. Do this 15 times, take a 30-second break and repeat the set.
Exercise Band Stretch
Take an exercise band and secure one end of it to a door knob. Take the other end of the band and stand 6 feet away from the door so the band is taut. Pull the band with both hands toward your midsection. Return to the starting position. Do this 15 times, then take a 30-second break and repeat the set.
Throwing the Baseball
As long as you are taking care of your shoulder with exercises, you can further strengthen it by throwing every day. This includes during the offseason. By playing long toss--throwing the ball 90 to 120 feet--you can continue to strengthen your arm. You should throw the ball for 15 to 20 minutes. Stop well before you feel fatigue or exhaustion.
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