The rotator cuff is actually a group of muscles located around the shoulder joint. The muscles that make up the rotator cuff are the supraspinatus, infraspinatus, teres minor and subscapularis. There are two actions that this muscle group is responsible for: external rotation of the arm and, more importantly, shoulder stability. The throwing mechanics in baseball place a good deal of stress on the shoulder; this is particularly true for pitchers. It is therefore important for baseball players to properly strengthen the rotator cuff.
Internal/External Rotation
Internal rotation and external rotation are primarily used to strengthen the subscapularis and infraspinatus, and teres minor, respectively. Stand and position the shoulder and elbow at 90 degrees. Keeping the upper arm parallel with the floor, rotate the lower arm down and back up to return to the start position. During the internal rotation phase, the hand will rotate from palm facing forward to palm facing the reverse. During the external rotation phase of the exercise, the palm will begin facing away and end facing forward. These exercises can be completed in many orientations: standing, sitting and lying. Many forms of resistance can be used, such as dumbbells, resistance bands, medicine balls and partner resistance.
Scaption
This exercise is primarily for the supraspinatus muscle. Stand with chest up, eyes forward and hands at your side. Leading with your thumbs, raise up your hands in a 35- to 45-degree angle to the front of your body, creating a V-shape. Once your hands are just above shoulder height, lower them back down to the starting position. This exercise can be performed standing or sitting, and can be performed on a stability ball or other unstable device for added benefit. Dumbbells or resistance bands are typically used to provide resistance.
Plyometrics and Resistance Bands
Plyometrics are quick and explosive movements that train the elastic properties of muscle tissue. Jason Brumitt, in the April 2007 issue of "NSCA's Performance Training Journal," states that plyometric exercises may help prepare the pitcher to handle the significant forces experienced by the shoulder during the deceleration phase of the throwing motion. He suggests performing two sets of five to eight repetitions of the following exercises: overhead throw, one-handed baseball throw, side throw, and kneeling 90/90 catch and throw.
In addition, resistance bands can be used to provide rotator cuff strengthening in a quick complex movement. The March 2005 edition of the "Journal of Athletic Training" states that using a resistance band to perform throwing acceleration and deceleration, scapular punches, and scapular rows are beneficial to throwers when strengthening and during warm-ups.
References
- "NSCA's Performance Training Journal"; Plyometric Tips for Baseball Pitchers; Jason Brumitt; April 2007
- "NSCA's Performance Training Journal"; Preventing Rotator Cuff Injuries for Pitchers; Jason Brumitt; February 2005
- University of Pittsburgh: Tubing Exercises for Throwers
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