Repetitive overhead movement causes the majority of sports-related shoulder injuries. According to a study, among all athletes participating in overhead sports are at risk for shoulder injuries, baseball has the highest incidence.
Throwing pitches put a lot of physical stress on the musculoskeletal system. Baseball pitchers have the highest shoulder angular velocity of any overhead athlete. Many athletes have to get back to surgery to rectify the problems that occurred due to a sporting injury. Doctors recommend getting proper exercise after these surgeries. You can get good physical therapy exercises after back surgery in Philadelphia.
Fortunately, both “static” and “dynamic” stabilizers restrict aberrant shoulder joint movement during the throwing motion. The labrum and joint capsule are examples of static stabilizers, which are non-contractile tissue.
The muscles that surround the shoulder joint, on the other hand, make up contractile tissue. During the throwing motion, these muscles activate (or contract) to help offset the enormous stresses produced on the upper extremity. It’s recommended that you consult a good physical therapist for shoulder injuries when pitching.
Programs for Arm Care
Strengthening and endurance exercises for two essential groups of dynamic stabilizers: the rotator cuff and the scapular musculature, should be included in comprehensive arm care regimens. These muscles contract at crucial points during the throwing motion to offer stability and reduce stress on the shoulder.
These muscles must be strengthened for an overhead athlete to maintain appropriate mechanics and limit injury risk, especially those recovering from surgery. It’s essential to take advice from physical therapy exercises after back surgery in Philadelphia.
Full Standing Can
Hold some free weight in your throwing hand with your elbow upright and thumb high while standing. Then, at a 30-degree angle in front of your torso, elevate your arm to shoulder level. If you can, avoid shrugging your shoulders. Go no higher than shoulder height. Return to the starting position after a brief pause.
External Rotation of the Side-Lying
Lie on your side with your throwing arm raised and a towel tucked between your trunk and upper arm. Rotate the arm upwards while keeping the elbow bent at 90 degrees. After a little pause, slowly and steadily lower the weight. Check to see if your shoulder is rolling forward.
Lie face down on a bed or table with your arm straight out in front of you. Raise your arm to the side and bring your shoulder blade closer to your spine. If you can, avoid shrugging your shoulders. Return your arm to the starting spot slowly.
Y is prone
Lie face down in bed or tabletop with your arm straight out in front of you. Raise the arm to the side and in front of your shoulder at a 45-degree angle with your thumb rotated up. Squeeze your shoulder blades together, bringing them closer to your spine. Do not extend your arm past your body. Return your arm to the starting position slowly.
Bend your elbow and pull it up to the height of your trunk while holding the weight in your hand. Squeeze your shoulder blade towards your spine without shrugging it. Try not to let your weight exceed your body’s capacity. Slowly decrease after a little pause at the peak.
External Prone Rotation
Lie face down with the arm straight out in front of you. Raise your elbow to the height of your torso while holding the weight in your hand. The angle between the upper arm and your side should be 90 degrees. In this position, take a quick pause.
Then, keeping the elbow at 90 degrees, rotate the arm such that the weight moves toward the ceiling to the height of your body. Slowly rotate your arm back to the middle position after pausing at the top.
Begin with a standard push-up from the floor. Start with the knees on the floor instead of your feet if this is much difficult for you. Use your entire body and push up away from the floor into a plank position. Then, as far as you can, lift your chest away from the floor, almost rounding your upper back. Return to your original starting position.
Baseball pitchers must examine the surrounding body parts engaged during the throwing motion while strengthening the shoulder musculature. Pitching is, after all, a full-body movement.
Exercises that enhance forearm stamina, as well as thoracic mobility, hip, and core strength, should be included in comprehensive arm care regimens for baseball pitchers and throwers. You can also consult a physical therapist for shoulder injuries when pitching.