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3 Exercises to Prevent Rotator Cuff Injuries

Published on Monday, April 6, 2015

To decrease the likelihood of any rotator cuff injuries, all baseball players should integrate arm and shoulder care into their training program.

There are two ways athletes can think about shoulder and arm care:

  1. Activation – Focus on keeping the right muscles firing at the right time
  2. Strength Training – Building strength in this key muscle group

Baseball players can use the following three movements to help ensure a healthy shoulder and arm. Follow this recommendation for how many sets and reps should be completed:

  • Before throwing = 1 set of 5 reps
  • No throwing = 2-3 sets of 5 reps

SHOULDER INTERNAL ROTATION – ISO HOLD

STEPS

  1. Attach the Pro Band to an anchor point, and stand with your side to the anchor point.
  2. Grab the Pro Band and hold it in front of you with your inside arm and your elbow bent to 90 degrees and 4 inches away from your side.
  3. Hold the arm position and standing tall (with proper posture) walk away from the anchor point.
  4. Stabilize your arm in that position for 5 seconds, then walk sideways towards the anchor point.
  5. Complete the set on one side before repeating on the opposite side

COACHING TIP

Do not turn your body or straighten your elbow as you move.

FEEL IT

Working the front of your shoulder.

SHOULDER EXTERNAL ROTATION – ISO HOLD

 

Prevent Rotator Cuff Injuries with the External Rotation
Evan Longoria performs the external rotation iso hold with the SKLZ Pro Bands

STEPS

  1. Attach the Pro Band to an anchor point, and stand with your side to the anchor point.
  2. Grab the Pro Band and hold it in front of you with your outside arm, so that your elbow is bent 90 degrees and 4 inches away from your side.
  3. Hold the arm position and standing tall (with proper posture) walk away from the anchor point.
  4. Stabilize your arm in that position for 5 seconds, then walk sideways towards the anchor point.
  5. Complete the set on one side before repeating with the other arm.

COACHING TIP

Do not turn your body or straighten your elbow as you move.

FEEL IT

Working the back of your shoulders.

SHOULDER EXTERNAL ROTATION – STANDING AT 90/90 – ISO HOLD

 

Rotator Cuff Movement for Baseball players
Evan Longoria performs the external rotation at 90-90 iso hold

STEPS

  1. Attach a Pro Band to an anchor point and face the anchor point.
  2. Grab the Pro Band and hold it so that your arm is out to the side with your elbow bent 90 degrees.
  3. Hold the arm position and standing tall (with proper posture) walk away from the anchor point.
  4. Stabilize your arm in that position for 5 seconds, then walk back towards the anchor point.
  5. Complete the set on one side before repeating on the opposite side.

COACHING TIP

Keep your elbow bent as you rotate your arm.

FEEL IT

Working the back of your shoulders.

 

*Prescribed by EXOS Physical Therapist – Sheri Walters

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