Rotator Cuff (RTC) Strengthening & Cool Down

Rotator Cuff Strengthening:

Prior to and during your softball or baseball season, it is important to strengthen your rotator cuffs to prevent injury. The following exercises will help keep you injury free and playing your best game. Repeat this sequence of exercises 2-3 times per week.

High to Low Rowing

a56 Shoulder high row

10 reps

D. PNF Lift

Pull up and out, moving your arm across your body - 10 reps

Pull up and out, moving your arm across your body – 10 reps

External Rotation

10 reps

Pull across and out, keeping your elbow close to your torso – 10 reps

Internal Rotation

10 reps

Pull down and in, keeping your elbow close to your torso – 10 reps

90/90 External Rotation

Keep your elbow at shoulder height and ninety degrees, then rotate up - 10 reps

Keep your elbow at shoulder height and ninety degrees, then rotate up – 10 reps

Bilateral Horizontal Abduction

Pull the band apart - 10 reps

Pull the band apart – 10 reps

Stand FND Flexion

Starting with your hands at your side, lift arms to shoulder height, then return to your side - 10 reps

Starting with your hands at your side, lift arms to shoulder height, then return to your side – 10 reps

Shoulder Flexion/Abduction

Squeeze shoulder blades and lift - 10 reps

Squeeze shoulder blades and lift – 10 reps

Shoulder Extension/Rows

10 reps

Squeeze shoulder blades and lift – 10 reps

Wall-Ball ABCs

Push the ball to the wall and write the ABCs.

Push the ball to the wall and write the ABCs.

 

 

Cool Down:

After you have exercised or played ball, you should always do a thorough cool down.

Spider Door Jam Stretch

Hold each position for a 15 count - 3 reps

Hold each position for a 15 count – 3 reps

90/90 Ex Wall Stretch

Hold for a 15 count - 3 reps

Hold for a 15 count – 3 reps

Post Capsular Stretch

a6.4 Shoulder doorway post cap

Hold for a 15 count – 3 reps

Triceps Stretch

Pull elbow behind head until the stretch is felt, hold for a 15 count - 3 reps

Pull elbow behind head until the stretch is felt, hold for a 15 count – 3 reps

 

While you’re doing these exercises, always remember to listen to your body; if it hurts, don’t do it. If you do find yourself with an ache or pain that isn’t letting up, or just have some questions, don’t hesitate to give us a call at (406)543-0617 so we can help you Get Back Out There!

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