By Nunzio Signore (BA, CSCS, CPT, NASM, FMS)
We often get asked what to do after a throwing session (for pre-throwing routine click here). Post-throwing routines should be a part of every pitcher’s training and recovery protocol. It involves a handful of exercises that can easily done in less than 25 minutes.
A post-throwing routine’s primary purpose is to help restore lost mobility during an outing in order to ensure full recovery in order to give them the best opportunity to succeed the next time they are on the mound.
Here’s a quick summary:
- Rebounders (x10)
- Half Kneeling Shoulder CARS (x10)
- Band Pull Aparts (x10 /ea way)
- Band No Money (x10)
- Hip Flow Circuit (2-3 ea way)
- Side Lying Cross Body Stretch (x :5 -10 sec holds)
Below is an expanded outline of the exercises, with a summary, purpose and video for each exercise. You should perform these 2x in a circuit after an outing.
1. Rebounders (x10)
The Rebounder is a part of our post-throwing recovery and UCL protection protocol. It is designed to help develop the elbow/shoulder’s ability to absorb force efficiently and protect the elbow from rapid extension forces during decel. This is particularly important during elbow extension when large amounts of force need to be decelerated quickly.
2. Half Kneeling Shoulder CARS (x10)
Many times the best rehab for our joints is accomplished by moving them. This allows cartilage to maintain it’s composure while increasing blood flow to the shoulders , bringing in a plethora of nutrients. These movements should be taken to the full end range of motion throughout.
3. Band Pull Aparts (x10 /ea way)
The purpose of band pull aparts is to help restore movement back into the scapula after throwing.
Band Pull Aparts
4. Band No Money (x10)
External rotation is something that all pitchers need in order to throw gas. Keep the elbows pinned against your sides to make sure you’re not using your delt instead of your scap. Also, avoid bringing the arms too far back to keep the lower lumbar out of extension.
Band No Money
5. Hip Flow Circuit (2-3 ea way)
Due to repetitive deceleration during the lead leg block as well as through the finish, the lead hip can take quite a beating after even one outing on the mound. Maintaining adequate mobility in your hips is a significant part of your success and this requires great hip IR. Performing the Hip Flow Circuit post-throwing helps to restore lost mobility due to this constant pounding while coming down the mound.
Hip Flow Circuit
6. Side Lying Cross Body Stretch (x :5 -10 sec holds)
There is approximately a 10-degree loss of internal rotation after throwing due to the eccentric forces (deceleration) placed on the arm. This stretch is much less provocative than the common “sleeper stretch” because it offers more stabilization of the scapula allowing just the posterior shoulder to be stretched. Keep shoulder blades down and locked. Keep shoulder blades down and locked.
Side Lying Cross Body Stretch
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