The shoulder is one of the most delicate joints in the body. It is supported by four small muscles that allow it to move relatively easily. When a pitcher is rehabilitating his shoulder after shoulder surgery, the exercises must not tax an area that has already been through taxing surgery. It takes time for the shoulder to recover and when it does, exercises involving light weights and non-stressful bands and balls are required. Do not use heavy weights when rehabbing a post-surgical shoulder.
Step 1
Use 3-lb. weights in order to rebuild strength in your shoulder. Stand with 3-lb. dumbbells in your hands. Extend your hands down the sides of your body while your feet are a shoulder width apart. Slowly raise your arm until it is extended out from your shoulder. You will resemble the letter "T" when you are fully extended. Put your arms back down to your sides. Do this 15 times, take a one-minute break and repeat the set. This exercise will help you regain strength in your shoulders.
Step 2
Place an exercise band under your right foot. Take the other end in your right arm. Slowly raise your arm to shoulder height. Return to the starting position. Do this 10 times and then do the same exercise with your left arm. Take a one-minute break and repeat the set. This will help your flexibility
Step 3
Lay back on an exercise ball so your shoulder blades are over the middle of the ball. Find your balance point and make sure you are comfortable. Have a workout partner pass you a 2-lb. physio ball. Lift the ball with two hands at chest height as if you were performing a bench press. Extend the ball to your right and then move it to your left. Then bring it back to the starting position. Do this 10 times, take a one-minute break and repeat the set. This will increase core strength, shoulder strength and range of motion.
Step 4
Throw a baseball for 10 to 15 minutes after you have been doing exercises to rebuild your shoulder for four weeks. You are not going to do anything resembling pitching or even engage in long toss. You will play soft toss with a teammate or workout partner to get your shoulder used to throwing again. Don't exceed 15 minutes and then ice your shoulder after you finish throwing.
Tips and Warnings
- Consult a physician and team trainer regarding your workout plans.
- Stop exercising at any point if you feel a sharp pain. Muscle ache and discomfort are expected, but sharp pain is a warning to stop immediately what you are doing.
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