Shoulder Strengthening and Care (After Login)

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The exercises that are shown in this booklet are currently used by collegiate and professional programs to help strengthen the shoulder and for the prevention of injuries. While they cannot prevent all injuries, these exercises help increase strength and stabilization, which does significantly help in reducing injuries.

The exercises on the following pages are shown in segments that highlight the important positions one must get to in order to properly do the exercise.

It is important to recognize that too little of the exercise, or too much of the exercise makes it unhelpful to the athlete. Overloading the shoulder with over use of the exercises is not recommended. Professional baseball clubs usually prescribe these exercises on pitchers two to three times per week. 15 repetitions per exercise and two to three sets of the routine should be done. A shoulder flush (shoulder dumbbell routine) directly after a performance is normally a mandatory routine for professional pitchers.

Pitchers and athletes should not use heavy weights with these activities. Many professional players will use between a 2 lb and 4 lb dumbbell set maximum for the exercises. These exercises are training shoulder muscles which are small in size, so weights of a smaller value should be used.

There are three programs that players should rotate through. They are:

• Standing Shoulder Isotonics Program
• Laying Shoulder Prone Program
• Shoulder Tubing Program

Players should only go to the height and angles shown. Programs do not eliminate injuries alone. These programs should be part of a well balanced program which includes core strengthening, total body strengthening, and a well rounded stretching program. Keeping flexibility in the shoulders and maintaining internal rotation flexibility is crucial.

Please use this as part of your effort to become a better and healthier baseball player!

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