Throwers 10 Exercise Program

Throwers 10 Exercise Program

1. Diagonal Pattern D2 Extension / Flexion
2. External / Internal Rotation at 0 to 90 degree Abduction
3. Shoulder Abduction to 90 degrees
4. Scaption Internal Rotation
5. Prone Horizontal Abduction
6. Press-ups
7. Prone Rowing
8. Push Ups
9. Elbow Flexion / Extensions
10.Wrist Extension / Flexion Supination / Pronation

The throwers 10 program is designed to exercise the major muscles necessary for throwing. The programs goal is to be an organized and concise exercise program. In addition, all exercises included are specific to the thrower and are designed to improve strength, power, and endurance of the shoulder complex musculature.

1. Diagonal Pattern D2 Extension / Flexion

Extension… involved hand will grip tubing handle overhead and out to the side.
Pull tubing down and across your body to the opposite side of your leg. During the motion lead with your thumb.

Straight Arm
Down
Flexion… Gripping tubing handle in hand of involved arm. Begin with arm out from side 45 degrees and palm facing backward, after turning palm forward, proceed to flex elbow and bring arm up and over uninvolved shoulder. Turn palm down and reverse to take arm to starting position. Exercise should be performed in controlled manner.

2. External / Internal Rotation at 0 to 90 degree Abduction

External Rotation at 0 degrees Abduction… Stand with involved elbow fixed at side, elbow at 90 degrees and involved arm across front of body. Grip tubing handle while the other end of the tubing in fixed to a stationary object. Pull out with arm, keep in elbow at side. Return tubing slowly and in a controlled manner.

Internal Rotation at 0 degrees Abduction… Standing with elbow at side, fixed at 90 degrees and should be rotated out. Grip tubing handle while other end of tubing is fixed to a stationary object. Pull arm across body, keeping elbow at side. Return tubing slowly and controlled.

External Rotation at 90 degree Abduction… Stand with shoulder abducted 90 degrees and elbow flexed at 90 degrees. Grip tubing handle while the other end is fixed straight ahead, slightly lower than the shoulder. Keeping shoulder abducted, rotate the shoulder back, keeping elbow at 90 degrees. Return tubing and hand to starting position.

Internal Rotation at 90 degrees abduction… Stand with shoulder abducted to 90 degrees externally rotated 90 degrees and elbow bent 90 degrees. Keeping shoulder abducted, rotate shoulder toward, keeping elbow bent at 90 degrees. Return tubing and hand to starting position.

3. Shoulder Abduction to 90 degrees

Start with arm at side, elbow straight, and palm against side. Raise arm to the side, palm down, until arm reaches 90 degrees (shoulder level) Hold 2 seconds and then lower slowly.

4. Scaption Internal Rotation

Scaption, Internal / Rotation… Stand with elbow straight and thumb up. Raise arm to shoulder level at 30 degree angle in front of body. Do not go above shoulder height. Hold 2 seconds and lower slowly.

5. Prone Horizontal Abduction

Prone Horizontal Abduction (Neutral)… Lie on a table, face down, with involved arm hanging straight to the floor, palm facing down. Raise arm out to side parallel to floor. Hold 2 seconds and lower slowly.

Probe Horizontal Abduction (Full external rotation, 100 degrees abduction)… Lie on table, face down, with involved arm hanging straight to the floor, thumb rotated up. (Hitch hiker position) Raise arm out to the side slightly in front of shoulder, parallel to the floor. Hold for 2 seconds and lower slowly

6. Press-ups

Seated on a chair or table, Place both hands firmly on the side of the chair or table, palm down and fingers pointed outward. Hands should be placed equal with the shoulders. Slowly push downward through the hands to elevate your body. Hold the elevated position for 2 seconds and lower slowly.

7. Prone Rowing

Lying on your stomach, with your involved arm hanging over the side of a table, dumbbell in hand and elbow straight. Slowly raise arm, bending elbow and bring dumbbell as high as possible. Hold at the top for 2 seconds, then slowly lower.

8. Push Ups

Push Ups… Start in the down position, place hands no more than shoulder width apart. Push up as high as possible, rolling shoulders forward after elbows are straight. Start with a push up into the wall, then gradually progress to table top and eventually to the floor as tolerable.

9. Elbow Flexion / Extensions

Elbow Flexion… Standing with arm against side and palm facing inward, bend elbow upward turning palm up as you progress. Hold for 2 seconds and lower slowly.

Elbow Extension… (Abduction) Raise involved
arm overhead, provide support at elbow from
uninvolved hand. Straighten arm overhead.
Hold 2 seconds then lower slowly.

10. Wrist Extension
Wrist Extension… Supporting the forearm and
With palm facing downward, raise weight in
hand as far as possible. Hold 2 seconds, then
lower slowly.
Wrist Flexion… Supporting the forearm and with
palm facing upward, lower a weight in hand as far
as possible, then curl it up as high as possible, then
curl it up as high as possible. Hold for 2 seconds
and lower slowly.
Wrist Supination…
With forearm supported on table with wrist in
neutral position, use a weight or hammer to roll
wrist to the palm up position. Hold 2 seconds and
return to starting position.
Wrist Pronation…
Forearm should be supported on a table with the
wrist in neutral position. Using a weight or hammer, roll wrist to the palm down position. Hold 2 seconds and