Stretching exercises maintain good shoulder flexibility and reduce the risk of rotator cuff and other shoulder injuries to baseball pitchers and other throwing athletes (football quarterbacks, javelin throwers). Without a stretching program, athletes tend to develop muscle imbalances over the course of a season. Some muscles become too tight, others too weak. Stronger muscles end up overpowering good mechanics, exposing the athlete to increased risk of a shoulder injury. A balanced and flexible shoulder are thus critically important to maximizing performance and minimizing the risk of injury.
The following five stretching exercises are ones that throwing athletes should perform every other day to help ensure good muscle balance in the shoulder that helps the athlete maintain good pitching and throwing mechanics [1]:
A tight pectoralis minor (the small muscle located in the chest that connects to the scapula in the front) has a tendency to tilt the shoulder forward, increasing the risk of rotator cuff impingement while throwing. Shoulders that are rounded forward are an indication of a tight pectoralis minor.
Instructions:
The pectoralis major (large muscle located in the chest) is the one of two very important muscles for throwing harder. Very strong and tight chest muscles can round the shoulders forward and make reaching back to throw a ball more difficult and increases the risk of rotator cuff impingement. The lack of flexibility reduces ball velocity and control due to a shortened throwing motion.
Instructions:
The latissimus dorsi ("lats") is another large muscle located in the back that is very important for throwing harder. Tight lats cause the shoulder to improperly balance during the throwing motion. Also, because the muscles connect to the spine, tight lats will reduce the ability to maintain core stability during throwing by causing the back to hyperextend.
Instructions:
Posterior Cuff : The back of the shoulder has tendency to tighten in throwing athletes because the fast motion of throwing forces the shoulder to "slide forward" with every toss. This causes the back of the shoulder to tighten over time. A tight posterior cuff can increase strain on the front of the shoulder and increase risk for rotator cuff problems.
Instructions:
Biceps: The biceps tendon acts dynamically to restrain the front of the shoulder during throwing. The muscle can sometimes get aggravated from throwing too much and can wear away at the shoulder labrum.
Instructions:
Created May 5, 2010, updated January 4, 2012
Links:
[1] https://www.momsteam.com/node/2938
[2] https://www.momsteam.com/sports/exercises-assess-strength-pitching-shoulder
[3] https://www.momsteam.com/sports/youth-baseball-pitching-teaching-proper-mechanics-critical
[4] https://www.momsteam.com/health-safety/general-safety/injury-prevention/dynamic-stretching-recommended-as-part-sports-warm-up