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The 7 Most Effective Warm-Up Exercises For Throwers

If you’re a throwing athlete, you likely understand how important it is to properly train the shoulder muscles. Overhead throwing puts tremendous demands on the shoulder, and poor performance at the shoulder can lead to decreased performance and injury up or down the kinetic chain. Luckily, researchers have found specific shoulders exercises that have been found to be the most effective for warming up and activating the shoulder musculature important for throwing. 

In a 2005 study published in the Journal of Athletic Training, researchers utilized EMG and found the 7 exercises below to be the most effective at activating the rotator cuff, the primary humeral movers (arm bone), and the scapular stabilizers. 

The recommendation is to perform the exercises below during the prethrowing warm-up routine. The athlete can easily wrap the tubing around a fixed base such as a fence or pole. These exercises can be performed in less than 10 minutes with the recommended 30 repetitions (2 seconds per rep) for each exercise. 

EXTERNAL ROTATION AT 90 DEGREES OF ABDUCTION - ER 90 90

Start by holding an elastic band or sports cord with your arm up at 90 degrees away from your side and elbow bent to 90 degrees. Your forearm should be directed forward in the beginning position as shown. Next, roll your shoulder back so that your forearm is directed upward. Maintain your shoulder blade in a retracted and downward position the entire time.

THROWING DECELERATION

Stand with one foot forward and attach one end loop of the CLX onto that foot. Attach the other end to your opposite hand. Move your arm and body through a throwing motion. Move slow and controlled.

SHOULDER FLEXION

While holding an elastic band at your side, draw up your arm up in front of you keeping your elbow straight.

SHOULDER EXTENSION

While holding an elastic band with both arms in front of you with your elbows straight, pull the band downwards and back towards your side.

LOW SCAPULAR ROWS

Holding elastic band with both hands, draw back the band as you bend your elbows. Keep your elbows near the side of your body.

THROWING ACCELERATION

Start by holding an elastic band with with one hand above your shoulder. Next, pull downward and across your body towards the opposite side.Your trunk and hips should rotate while performing.

SCAPULAR PUNCHES

Stand with an elastic band wrapped around your back, stretching straight forward in both hands. From here, push your scapula forward. This results in a small punching motion through the arms.

Are you experiencing a nagging shoulder injury? Physical Therapy can help! Dr. Trinh will perform a comprehensive evaluation and produce a specifically designed plan of care targeting your specific condition and your individual needs. Contact us today at Physioflow Physical Therapy in Vancouver Washington to learn more. We are committed to helping you return to your sport quickly and efficienctly. 

REFERENCE

Myers et al. 2005. On-the-Field Resistance-Tubing Exercises for Throwers: An Electromyographic Analysis. J Athl Train 40(1):15-22