LIFE+ Blog

As a former baseball player myself, I have experienced my fair share of shoulder and elbow pain.

I tend to see more shoulder and elbow injuries in the clinic now that baseball & softball season is here. Whether you’re a competitive baseball or softball player aspiring to be the next Clayton Kershaw or you’re drinking beer in the dugout and reliving your glory days, your shoulder health should be priority number one. This usually did not stop me from playing which in turn made my throwing shoulder inevitably worse.

First things first, let’s talk about your rotator cuff. Your rotator cuff is a group of muscles that attach the head of your upper arm to the socket of your shoulder blade. Their main function is to provide stability within your shoulder joint by keeping the head of your upper arm rotating around an axis. If your rotator cuff is weak, you will strain those muscles due to the amount of torque placed on the shoulder when throwing. These exercises should be done as a preventative measure. If you are experiencing shoulder pain, consult your physician.

Sleeper Stretch

• Lie on your left side with the left arm bent at the elbow and forearm pointed upwards towards the ceiling.
• Next, use your right arm to gently draw your left forearm towards the table or bed.
• Hold for one minute for two sets. Complete on both sides.

Pec Stretch

• Stand so that your right arm is near the edge of a wall. Raise your arm so that your elbow is slightly below your shoulder and place the palm of your hand, forearm, and elbow on the wall.
• Step forward with your left foot so that you feel a stretch across your chest.
• Hold this stretch for 1 minute and perform this 2 times on each side.

Shoulder External Rotation (ER)

• Stand with your right arm by your side, place a towel roll between your elbow and your ribs, and bend your elbow 90 degrees. Your fist should look like you’re holding a coffee mug.
• Using cables the weight should be to your left and slightly in front of you and the cable wire should be parallel with the floor.
• Rotate your shoulder so that your right hand moves from 11 O’clock to 2 O’clock.
• Complete 3 sets of 10 repetitions on both sides.

Internal Rotation (IR)

• Stand with your right arm by your side, place a towel roll between your elbow and your ribs, and bend your elbow 90 degrees.
• Your fist should look like you’re holding a coffee mug. Using cables the weight should be to your right and slightly in front of you and the cable wire should be parallel with the floor.
• Rotate your shoulder from 2 O’clock to 11 O’clock.
• Complete 3 sets of 10 repetitions on both sides.
• It is important to use no more than 5lbs to address the shoulder stabilizers or your deltoids will kick in.

Unilateral waiter tip with rotation

• Stand with your right arm by your side and bend your elbow 90 degrees.
• Keep your hand open and spread your fingers apart.
• Turn the palm of your hand upward and begin turning your forearm from 12 O’clock to 3 O’clock (or as close to 3 as you can get).
• Once you get to 3 O’clock, with your feet planted, begin rotating your neck and trunk as if you were looking behind you. Slowly return to starting position.
• Perform 10 repetitions for 3 sets on both sides.

View Part 2 HERE!